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CrossFit – Thu, Nov 24 Metcon (Time) <p>HAPPY THANKSGIVING</p><p>PARTNER WOD – Enjoy working out at all the "girls" houses!</p><p>"Angie’s House"</p><p>50 Pull-ups (ring rows)</p><p>50 Push-ups</p><p>50 Sit-ups</p><p>50 Air Squats</p><p>"Helen’s House"</p><p>2 Rounds</p><p>400m Run (together)</p><p>21 KBS (24/16kg)</p><p>12 Pull-ups (ring rows)</p><p>"Karen’s House"</p><p>100 Wallballs</p><p>"Annie’s House"</p><p>40-30-20</p><p>DU</p><p>Sit-ups</p><p>"Kelly’s House"</p><p>400m Run (together)</p><p>30 Box Jumps (24/20")</p><p>30 Wallballs (20/14)</p><p>"Ellen’s House"</p><p>2 Rounds&nbsp;</p><p>20 Burpees</p><p>21 DB Snatches (50/35)</p><p>12 Single arm […]

CrossFit – Wed, Nov 23 Deadlift (5×5 @ 75% across rest 3 minutes between sets ) Sick Joke (Time) <p>10-9-8-7-6-5-4-3-2-1</p><p>Deadlifts 225/155</p><p>Kipping HSPU</p><p> </p><p>Between each round 4 mat lengths of HSWalk</p><p> </p><p>RX between rounds 10 AlterDB hang Snatch (50/35)</p>

CrossFit – Tue, Nov 22 Front Squat (Weight) <p>Front Squat</p><p>On the 2:30 x 6 Sets:&nbsp;<br />Set 1: 5 Reps @ 75%&nbsp;<br />&nbsp;<br />Set 2: 3 Reps @ 75&nbsp;<br />&nbsp;<br />Set 3: 1 Rep @ 80%&nbsp;<br />&nbsp;<br />Set 4: 5 Reps @ 75%&nbsp;<br />&nbsp;<br />Set 5: 3 Reps @ 80%&nbsp;<br />&nbsp;<br />Set 6: 1 Rep @

CrossFit – Mon, Nov 21 Hang Squat Clean + Jerk (push or split) (Weight) <p>On the 2:30 x 6 sets</p><p>Sets 1 &amp; 2: 75%<br />Sets 3 &amp; 4: 80%<br />Sets 5 &amp; 6: 85%&nbsp;</p> Doce (AMRAP – Rounds and Reps) <p>3 Rounds X AMRAP 4:</p><p>27/21 Cal Row</p><p>21 Power Cleans</p><p>15 Box Jump Burpees&nbsp;</p><p> </p><p>Rest 4 minutes between

CrossFit – Sat, Nov 19 Metcon (Time) <p>2 Rounds For Time:</p><p>100 Wallballs (20/14lbs)</p><p>50 T2B</p><p>400m Wallball Carry (20/14lbs)</p><p> </p><p>ADV RX – Wallball (30/20lbs)&nbsp;</p>

CrossFit – Fri, Nov 18 Deadlift (Build to a heavy single) <p>Suggested warm-up</p><p>3-5 reps @ 50%</p><p>2-3 reps @ 60%</p><p>1-2 reps @ 70%</p><p>1 rep @ 80%</p><p>1 rep @ 85%</p><p>keep building with small jumps until you reach your heavy single</p> Metcon (Time) <p>Partner WOD</p><p>50 Ring MU</p><p>100 DB Hang Snatch 50/35</p><p>4,000m Row</p><p> </p><p>RX – Bar MU</p><p>Modifications for MU</p><p>C2B/Pull-ups/Ring Rows</p>

CrossFit – Thu, Nov 17 Metcon (AMRAP – Reps) <p>EMOM X 24 (6 Rounds for Reps)</p><p>Minute 1: max lunges in place</p><p>Minute 2: max burpees to a target</p><p>Minute 3: max sit-ups</p><p>Minute 4: rest</p>

CrossFit – Wed, Nov 16 Shoulder Press (Build to a heavy single) <p>Suggested Warm-up</p><p>Empty Bar 10 strict press</p><p>Light weight 5 strict press</p><p>2-3 presses at next weight jump…. keep building in singles.&nbsp; Make big jumps early on and small ones as you get closer to your max.</p> Metcon (Time) <p>5 Rounds For Time:</p><p>30 DU</p><p>10 Deadlifts 185/135</p><p>5

CrossFit – Tue, Nov 15 Squat Clean (Build to a heavy single)

CrossFit – Mon, Nov 14 Back Squat (Build to a heavy single) <p>3-5 set 50%</p><p>2-3 sets 60%</p><p>1-2 sets 70%</p><p>1 sets 80%<br />1 set 85%<br /> </p><p>keep building with small sets until you hit your heavy single</p> Metcon (Time) <p>Partner For Time: &nbsp;<br />70 Front Squats 95 / 65 lb<br />60 Front Squats 115 / 85 lb<br