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
Sunday, November 11, 2018
It’s time to sign up for the Holidaze Challenge! Get your board at the gym! “Death by Sit-up Beginning at Five” With a continuously running clock, complete five sit-ups in the first minute, six sit-ups in the second minute, seven sit-ups in the third minute… Continue until you are unable to complete the required sit-ups […]