Wednesday, November 21, 2018
for time: 50x burpee + box jump, 24/20″ platform row 1000m 150x double under
Tuesday, November 20, 2018
for time: 10-9-8-7-6-5-4-3-2-1 bar muscle-up squat snatch @ 95/65-lbs. workout courtesy of crossfit.com
Monday, November 19, 2018
bench press 1-1-1-1-1-1-1 Compare results to August 15, 2018.
Sunday, November 18, 2018
CrossFit MPH – Aerobic Conditioning WOD Metcon (AMRAP – Rounds and Reps) as many reps as possible in 25 min: 12x overhead squat @ 95/65-lbs. 24x lateral bar hops 600m run
Turbo Saturday, November 17, 2018
With a continuously running clock, establish a one-rep max clean in nine minutes. then, “Partner Hotshots 19” six rounds for time: 30x synchro squat 19x power clean @ 135/95-lbs. 7x strict pull-up 400m run Power cleans and strict pull-ups may be divided between partners. Squats and runs must be completed together. workout inspired by crossfit.com
Friday, November 16, 2018
“Omar” for time: 10x thruster @ 95/65-lbs. 15x lateral burpee 20x thruster 25x lateral burpee 30x thruster 35x lateral burpee workout courtesy of crossfit.com
Thursday, November 15, 2018
“Gator” eight rounds for time: 5x front squat @ 185/125-lbs. 26x ring pushup workout courtesy of crossfit.com
Wednesday, November 14, 2018
Partner “Jerry” in teams of two, for time: Run two miles and row 4000 meters, dividing work in any way the team sees fit. Then, run two more miles, dividing work in quarter-mile intervals. workout courtesy of crossfit.com
Tuesday, November 13, 2018
“Sham” seven rounds for time: 11x deadlift @ body weight 100m run Compare results to July 29, 2016. workout courtesy of crossfit.com
Monday, November 12, 2018
“Nate” as many rounds as possible in 20 minutes: 2x muscle-up 4x handstand pushup 8x swing @ 70/55-lbs. Compare results to April 4, 2016. workout courtesy of crossfit.com