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CrossFit – Tue, Nov 14 Push Jerk (10-8-6-4-2) Country Roads (AMRAP – Reps)

CrossFit – Mon, Nov 13 Back Squat (On the 2:00 x 4 Sets 70%) Partner up for this workout Emily (Time) 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by

CrossFit – Sat, Nov 11 CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the

CrossFit – Fri, Nov 10 Back Squat (5×5 65% same weight) On the 3:00 x 5 Sets: 5 Back Squats @ 65% Same weight each set Metcon (Time) 4 Rounds For Time: 10 Hang Power Cleans 135/95 10 Bar-Facing Burpees 400/350m Row R1- 8 Bar Mu R2 – 6 Bar MU R3 – 4 Bar

CrossFit – Thu, Nov 9 Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP x 2530/24 Calorie Bike 20 Box Jumps or Step-ups 20 T2B 20 HSPU Scale HSPU DB push-press

CrossFit – Wed, Nov 8 Metcon (Calories) AMRAP 10: Row Calories Every 2 Minutes [Starting at 0:00]: 15 Overhead Squats 95 / 65 lb please do not drop your barbell Pump Sesh (Weight) 6 Rounds 5 Strict Pull-ups 12 Barbell Curls 12 Strict Press RX – kipping pull-ups One Barbell same weight across25 minute time

CrossFit – Tue, Nov 7 Push Jerk ((8-6-4) x 3) On the clock Every 2 minutes: Push Jerk Set 1: 8 Push Jerks @ 60% Set 2: 6 Push Jerks @ 70%Set 3: 4 Push Jerks @ 80%Set 4: 8 Push Jerks @ 60%Set 5: 6 Push Jerks @ 70% Set 6: 4 Push Jerks

CrossFit – Mon, Nov 6

CrossFit – Sat, Nov 4 Metcon (Time) Partner WOD 5 Rounds For Time: 60/48 Calorie Row 20 Wallballs Cash-out 1 Mile Run

CrossFit – Fri, Nov 3 Clean (On the 3:00 x 5 Sets: 5 Cleans use the same weight) This can be a squat or a power and performed as touch and go reps. Goal is to be around 75-80% Metcon (Time) 4 Rounds For Time: 30 DU 3 Power Cleans 3 Front Squats 3 Push