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CrossFit – Fri, Nov 21 Metcon (3 Rounds for reps) ADV RX Minutes 0:00, 2:00 4:00 6 Hang Snatches (115/85) RX 10 Hang Cleans (155/105)

CrossFit – Thu, Nov 20 5K Turkey Day (Checkmark) We did this last year. It is a fun family friendly event. Information and sign-up link is below. Angels & Sparrows Thanksgiving Family 5K – 14 Years!

CrossFit – Wed, Nov 19 Squat Clean (3 x 6 same weight for all 3 sets) Bench Press (3 x 6 same weight for all 3 sets) Metcon (AMRAP – Reps) ADV RX10 x 1:00 AMRAP: 8 C2BWall Walks in Remaining Time • Rest 30 Seconds Between AMRAPs Score: Total Wall Walk Reps RX 10

CrossFit – Tue, Nov 18 Back Squat (3 x 6 same weight for all 3 sets) Metcon (Time) 5 Rounds For Time: 400/360M Row 30-25-20-15-10 GHD Sit-ups 30 Lunges 100m Farmer’s Carry, 70 / 50 lbs or 32/24kg KB

CrossFit – Mon, Nov 17 Push Jerk (3 x 6 same weight ) Metcon (Time) 6 Rounds For Time:10 kipping Handstand Push-ups 40 DU20/16 Calorie Row

CrossFit – Sat, Nov 15 Metcon (Checkmark) 25 Burpees 100m farmers carry 400m Ski Erg 100m farmers carry 300m Ski Erg 100m Farmers carry 200m Ski Erg 100m farmers carry 400m Run 20 Wallballs 300m Run 15 Wallballs 200m Run 10 Wallballs 25 Burpees Farmers Carry 24/16 Wallballs 20/14

CrossFit – Fri, Nov 14 Deadlift (3 x 8 same weight all 3 sets) heavier than last week Metcon (3 Rounds for reps) ADV RX Minutes 0:00, 2:00 4:00 8 Hang Snatches (105/75) RX 10 Hang Cleans (135/95) Metcon (Time) 10 V-ups 30 CalorieBike 10 V-ups 30 Calorie Bike 10 V-ups 30 Calorie Row 10

CrossFit – Thu, Nov 13 Partner rowboat (Time) Partner WOD 3RFT: 500m Row 400m Run Rest 3:00 between rounds Partner A starts on the row while partner B starts on the run then switch. One round is complete once both run and row. The 3:00 rest starts when the last person finishes. 100 Push-ups (Checkmark)

CrossFit – Wed, Nov 12 Bench Press (3 x 8 same weight for all 3 sets) heavier than last week Power Clean (3 x 8 same weight for all 3 sets) heavier than last week Metcon (Time) 4 Rounds 10 C2B 15 Burpee to a target 20 Single arm Floor Press (10 on the R

CrossFit – Tue, Nov 11 Back Squat (3 x 8 same weight for all 3 sets) Go heavier than last week Metcon (Time) 4 Rounds 5 OHS 115/85 15 T2B 50 DU ADV RX OHS RX Front Squat 100 Push-ups (Checkmark)