Thursday 11.22.2018

CrossFit Workout of the Day

“12 Days of Thankfulness”
For Time:
1 200m Run
2 Muscle-ups (4 pull-ups)
3 Box Jumps (24/20)
4 DB Alt. Snatches (50/35)
5 HSPU
6 Toes-to-Bar
7 KB Swings (53/35)
8 KB Goblet Squats
9 Ring Dips
10 Alt. OH Reverse Plate Lunges (45/25)
11 Wall Balls (20/14)
12 Burpee Box Jump Overs (24/20)

Thanksgiving Week Schedule:
Thursday, Nov. 22nd and Friday, Nov. 23rd
9am & 10am – South
10am – North
10am – 3C

Wednesday 11.21.2018

CrossFit Workout of the Day

1. 5 sets of:
Front Squat x 2-3 Reps
Rest 2-3 minutes

2. 3 Rounds For Time:
10 Deadlifts (275/185)
15 Ring Dips
30 Double-Unders

3. Mobility: Spend 1-2 minutes at each:
Soft Tissue work on Legs, Upper Back and Lats

Thanksgiving Week Schedule:
Thursday, Nov. 22nd and Friday, Nov. 23rd
9am & 10am – South
10am – North
10am – 3C

Tuesday 11.20.2018

CrossFit Workout of the Day

1. Snatch
Sets 1-3: 3 reps @ 60%
Sets 4-6: 2 reps @ 70%
Sets 7-9: 1 rep @ 80+%

2. For Time:
30 Pull-ups
20 Bar-Facing Burpees
10 Snatches (135/95)
20 Bar-Facing Burpees
30 Pull-ups

3. Mobility: Archer with Saddle Legs,
Half Frog Pose, Seated Forward Fold

Monday 11.19.2018

CrossFit Workout of the Day

1. 5 sets of:
Push Press x 3-5 reps
Rest as needed

2. 3 Rounds For Time:
10 Push Press (135/95)
20 Alt. DB Snatch (50/35)
40 Double-Unders

3. Mobility: Supine Twist Pose
Half Frog Pose, Butterfly Pose

Friday 11.16.2018

CrossFit Workout of the Day

North and 3C
1. 3 sets of:
Deadlift x 6 reps
Rest 60 seconds
50ft Handstand Walk (20-30 Thomas Touches)
Rest 60 seconds

2. For Time:
42 GHD Sit-ups (Wt. Ab-mat Sit-ups)
21 Overhead Squats (135/95)
30 GHD Sit-ups (Wt. Ab-mat Sit-ups)
15 Overhead Squats (135/95)
18 GHD Sit-ups (Wt. Ab-mat Sit-ups)
9 Overhead Squat (135/95)

3. Mobility: Spend 1-2 minutes at each…
Soft tissue work on Lats, Legs and Low Back

South – Free Friend Friday
1. 3 sets of:
60 seconds Plank Hold
Rest 30 seconds
60 seconds Hollow Hold
Rest 30 seconds
60 seconds Bar/Ring Support
Rest 30 seconds

2. In Teams of 4, 20 minute AMRAP:
Station 1: 300/250m Row
Station 2: Burpee Box Jump Overs
Station 3: Wall Balls
Station 4: Double-Unders
*Rotate when the Row is completed

3. Mobility: Standing Straddle, Pigeon Pose,
Soft Tissue work on Shoulders and Upper Back

Thursday 11.15.2018

CrossFit Workout of the Day

1. Every 10 minutes, for 40 minutes:
Row 500m
20/15 Calories on AB or 80 Double-Unders (3C & North)
30 Alt. DB Snatch (50/35)
20 Pull-ups

2. Mobility: Seated Forward Fold, Lizard Pose,
Archer Pose with Saddle Legs

Wednesday 11.14.2018

CrossFit Workout of the Day

1. Build to today’s heavy
Push Press

2. 12 minute AMRAP:
8 Power Cleans (135/95)
4 Strict HSPU
2 Rope Climbs (9 Ring Rows)

3. Mobility: Spend 1-2 minutes at each..
Soft Tissue work on Lower Back, Quads and Lats