SATURDAY
Warm-up
Metcon (Time)
4 RDS
10-CLUSTER 65/95
200 MT RUN
10-SDLHP
200 MT RUN
10-FRONT RACK LUNGES
200 MT RUN
30 DUBS
10-CLUSTER 65/95
200 MT RUN
10-SDLHP
200 MT RUN
10-FRONT RACK LUNGES
200 MT RUN
30 DUBS
CrossFit WOD, November 9, 2018
FRIDAY
Warm-up
Metcon (Time)
1 MILE RUN
1 MILE ROW
100 GABBY’S SIT UPS
1 MILE ROW
100 GABBY’S SIT UPS
CrossFit WOD, November 8, 2018
THURSDAY
Warm-up
Metcon (Time)
10-9-8-7-6-5-4-3-2-1-
BURPEES OVER THE BAR
D/L 155/225
KB SWINGS 55/70
BURPEES OVER THE BAR
D/L 155/225
KB SWINGS 55/70
CrossFit WOD, November 7, 2018
WED
Metcon (Time)
75 WALL BALLS
20 HANG POWER SNATCHES 55/75
200 MT 1 ARM FARMERS CARRY 35/55 KB OR DB
20 HANG POWER SNATCHES 55/75
200 MT 1 ARM FARMERS CARRY 35/55 KB OR DB
50 WALL BALLS
20 HANG POWER SNATCHES
200 MT OH PLATE CARRY 25/45
25 WALLBALLS
20 HANG POWER SNATCHES
200 MT RUN WITH BALL
CrossFit WOD, November 6, 2018
TUESDAY
Warm-up
Metcon (Time)
7 RDS
7 FRONT SQUATS 85/115
7 PUSH PRESS
7 PULL UPS
7 SIT UPS W MEDICINE BALL( BALL MUST TOUCH OH AND IN FRONT OF FEET)14/20
7 FRONT SQUATS 85/115
7 PUSH PRESS
7 PULL UPS
7 SIT UPS W MEDICINE BALL( BALL MUST TOUCH OH AND IN FRONT OF FEET)14/20
RX+ 135 + CTB PULL UPS
CrossFit WOD, November 5, 2018
MONDAY
Warm-up
Power Clean (3-2-2-1-1-1)
Metcon (Time)
30 POWER CLEANS 65/95
30 BOX JUMPS
400 MT RUN
30 BOX JUMPS
400 MT RUN
20 POWER CLEANS 85/115
20 BOX JUMPS
400 MT RUN
15 POWER CLEANS 95/135
15 BOX JUMPS
200 MT RUN
10 POWER CLEANS 105/155
10 BOX JUMPS
200 MT RUN