CrossFit – Fri, Dec 1 Back Squat (4×6 65%) ON THE 3:00 x 4 sets 6 Back Squats @65%5 second pause at the bottom Metcon (Time) 30 T2B 2,000m Row 30 T2B 2,000m Row 30 T2B
CrossFit – Thu, Nov 30 Metcon (Time) Partner WOD 5 Rounds Cash-in 800m Row 20 Pish Jerks 115/85 60 DU 20 Pull-ups 60 DU Cash-out 800m Row
CrossFit – Wed, Nov 29 The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
CrossFit – Tue, Nov 28 Shoulder Press (5×5 Climbing ) Start your first working set around 70% Flash Flood (Time) 2 Rounds For Time: 400 Meter Run 21 Thrusters (95/65) RX 75/55 Metcon Weighted T2B EMOM X 5 10 weighted T2B
CrossFit – Mon, Nov 27 Weighted Pull-ups (5×5 80%) 1st find your 1RM strict weighted pull-up 2nd 5×5 @80% Metcon (Time) For Time: 40/30 Calorie Row 40 Burpee Box Jumps or Step-ups 40 Shuttle Runs (4 Mat Lengths =1 rep) 6 Rope Climbs 40/30 Calorie Bike
CrossFit – Sat, Nov 25 Metcon (Time) Partner WOD 5 Rounds 40 Hang DB Snatches (alternating) (50/35) 40 Box step-ups 20 HSPU 200m Run Scale HSPU= DB push-press
CrossFit – Fri, Nov 24 Metcon (Time) Partner WOD 400 DU 3,200 meters (run or any machine) 200 V-ups or Hollow rocks Partition however you wish
CrossFit – Thu, Nov 23 Partner up Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. https://www.crossfit.com/workout/2005/08/18#/comments
CrossFit – Wed, Nov 22 Push Jerk (12-10-8-12-10-8 50-60-70% ) 50%-60%-70% both waives Round Table (AMRAP – Rounds and Reps) AMRAP 10: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 6-9-12…T2B Barbell: 135 / 95 lb *Add 3 T2B Every Round
CrossFit – Tue, Nov 21 Weighted Pull-ups (Heavy set of 3 then 5×3 80%) A) Build to a heavy set of 3 B) 5×3 @ 85% of heavy set Poker Face (3 Rounds for reps) AMRAP 5: Buy-In: 400 Meter Run Max Rounds With Time Remaining: 12 Front Squats (115 / 85 lb) 6 Burpee …
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