Uncategorized

CrossFit WOD, November 27, 2023

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 WOD, November 23, 2023

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 WOD, November 22, 2023

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