WOD
CrossFit WOD, November 19, 2021
3 Strict Ring Dips
20 Double Unders
3 Dumbbell Snatches
3 Strict Ring Dips
20 Double Unders
6 Dumbbell Snatches
3 Strict Ring Dips
20 Double Unders
9 Dumbbell Snatches
…
[Add 3 Dumbbell Snatches Per Round]
Dumbbell: 50 / 35 lb
4 Mat Lengths HSWalk
– Rest 2 Minutes
EMOM x 4
4 Mat Lengths HSWalk
CrossFit WOD, November 6, 2021
Partner WOD
2 Rounds:
30 Cleans (135/95)
50 Burpees
800m Run
10 Rope climbs
800m Run
50 Burpees
Split reps run together
RX: (115/85) & Pull-ups in place of rope climbs = 15 per person
CrossFit WOD, November 5, 2021
0:00 – 3:00 – 6:00 – 9:00 – 12:00
5 @ 75-80%
10 @ 70%
4 @ 80-85%
8 @ 70%
3 @ 80-85%
0:00 – 3:00 – 6:00 – 9:00 – 12:00
6 Push jerks
6 Over the bar burpees
*score is slowest Round*
ADV RX 135/95
RX 115/75
Scaled 95/65
CrossFit WOD, November 4, 2021
20 Calorie Bike
20 Calorie Row
10 Push-ups
10 V-Ups
CrossFit WOD, November 3, 2021
:30s Max Chest To Bar Pull-Ups
Rest 1:00
:20s Max Chest To Bar Pull-Ups
Rest :30s
:10s Max Chest To Bar Pull-Ups
REST 2:00 BEFORE STARTING PART B
RX Pull-ups
For Time:
Total Reps Completed In Part A
8 Rounds:
200m Run
20 T2B
10 Deadlifts 175 / 125lb
Split reps run together
CrossFit WOD, November 2, 2021
Double DB Thrusters
Double DB Devils Press
*After the 21-15-9 Finish with a Front Rack Lunges (7 Mat Lengths)*
Masters 40-49 & Teens & Intermediate: 35/25
Masters 50+: 30/20
10 minute Time Cap
If you don’t finish each rep is 1 second. Each Mat length is 1 second
Click RX if you do your correct age group
CrossFit WOD, November 1, 2021
Max Meter Row
Every 5 Minutes [Starting at 0:00]
5 Ring Muscle-ups
10 Hang Power Snatches 95 / 65 lb
10 Box Jump Overs or step overs (24"/20")
RX Bar MU
CrossFit WOD, October 29, 2021
Workouts today are to be done in costume and with your team of three.
Workout schedule is the same as everyday. The only difference is you are coming to workout in costume with your team of three. If you choose to workout before 4pm we encourage you to come back and hangout to watch the afternoon teams compete, enjoy a bevrage and some food.
Please only park your car around back if you are participating in trunk-or-treat for the kids. All you need to do is fill your trunk with some prizes or snacks for the kids to enjoy. We will start trunk-or-treat at 5pm.
3 Rounds
60 Wallballs
100m Run
60 Sit-ups
300m Row
Split reps however needed. Run together as a team
Monday 22nd Regular hours
Tuesday 23rd Regular hours
Wednesday 24th 5:30am 6:30am 8:30am
Thursday 25th 8:30am
Friday 26th 8:30am 9:30am
Saturday 8:30am & 9:30am
If anyone has any issues or concerns with the schedule please feel free to speak to Jill or Eric. We are happy to try and accommodate you.