CrossFit WOD, November 19, 2019
11.19.2019Deadlift (3x12 65%)Metcon (Time)5 RFT 10 Russian KB Swings 35/26 (rx+) 53/35 6 Burpee Box Jump 24/20" 10 HPC 75/55 (rx+) 115/75 6 Burpee over [...]
11.19.2019Deadlift (3x12 65%)Metcon (Time)5 RFT 10 Russian KB Swings 35/26 (rx+) 53/35 6 Burpee Box Jump 24/20" 10 HPC 75/55 (rx+) 115/75 6 Burpee over [...]
Day 18: Donate today - whether it be canned food, clothing, money or time - choose what makes your organization!
11.18.2019Push Press (3x12 65%)Metcon (AMRAP - Rounds)16 min emom 1. 14 db snatch 30/20 (rx+) 50/35 2. bike 12/10 (rx+) 15/12 3. 14 Goblet lunge [...]
11.17.2019Deadlift (7x1 record heaviest)Metcon (Time)8 RFT 12 Deadlift 95/65 (rx+) 135/95 8 front squat - same bar 6 burpees over the bar
Day 17: Add an EXTRA 5000 steps to your day!
Day 16: Set aside time today to create a plan. How will you reach those 2 goals you wrote down yesterday? You know you can [...]
11.16.2019400m Run (Time)Max Effort 400m Run3 - 400 M run, record the fastest oneMetcon (4 Rounds for reps)4 --> 2 min amraps w/2 min rest [...]
Day 15: Write down 2 goals. Doesn't matter how large or small, sit down and think about it, and write down your top two goals.
11.15.2019Today is our Barbells for Boobs Event - each class will do Grace! Wear Pink!Grace (Time)For Time: 30 Clean and Jerks, 135# / 95#Metcon (Time)Optional [...]
Day 14: 40 Hip Bridges with a 7 second hold. If you have bands, use them!