CrossFit - Tue, Nov 15MobilityMobility W/CoachMetcon (Time)3xs:3 Rounds8 Pull Ups (rx+ 8 C2B)6 HSPU20 Air Squats2 minute rest after each 3 rounds*Total time including breaks is your score*

CrossFit - Mon, Nov 14Back Squat (7x1 record heaviest)Coach Rodel's Birthday WOD (Time)For Time10-9-8-7-6-5-4-3-2-1Clean & Jerk 135/95 (rx+ 155/115)Bar Facing BurpeeAfter each round 12/10 cal assault bike OR 15/12 cal Row

CrossFit - Sun, Nov 13Speed4x400 M RunActive recovery - slow 200 m run)Record fastest 400M400m Run (Time)Max Effort 400m RunCrossFit Games Open 15.1 (AMRAP - Rounds and Reps)9-Minute AMRAP of: 15 Toes To Bar 10 [...]

CrossFit - Sat, Nov 12Accessory Work3x12 Superman12 Good Mornings12 Deadbugs30 Sec L-Sit - paralletes, floor or rings5 Windmills each sideMetcon (AMRAP - Rounds and Reps)15 Min Amrap3 Ring Dips10 Push Ups10 Pistols

CrossFit - Fri, Nov 11Lumberjack 20 (Time)For Time 20 Deadlifts (275/185 lb) 400 meter Run 20 Kettlebell Swings (2/1.5 pood) 400 meter Run 20 Overhead Squats (115/75 lb) 400 meter Run 20 Burpees 400 meter [...]

CrossFit - Thu, Nov 10Snatch (5x3 record heaviest 1x3)Metcon (AMRAP - Rounds and Reps)4 min Amrap10 Cal Row/bike/ski10 Burpee Box jump overs 24/20" (rx+ 30/24")3 min restthen...Metcon (AMRAP - Rounds and Reps)4 min Amrap5 Med [...]