Friday 11.24.2017

CrossFit Workout of the Day

1. 20 minute AMRAP:
5 Wall Balls (30/20)
4 Burpee-Over-Bar
3 Power Clean & Jerk (135/95)
2 Power Snatches

2. TABATA This!
Pick two gymnastic movements and complete a
TABATA (20 seconds on/10 seconds off x 8 intervals) for each

3. Mobility: Archer Arms with Saddle Legs, Seated Straddle,
Child’s Pose

Thursday 11.23.2017

CrossFit Workout of the Day

“12 Days of Thankfulness”
For Time:
1 200m Run
2 Muscle-ups (4 pull-ups)
3 Thrusters (75/55)
4 Box Jumps (24/20)
5 HSPU
6 Toes to Bar
7 KB Swings (53/35)
8 KB Goblet Squats
9 Ring Dips
10 Alt. KB Lunges
11 Wall Balls (20/14)
12 Burpees

**ONLY 10AM CLASS TODAY**

Tuesday 11.21.2017

CrossFit Workout of the Day

1. Take 10-15 minutes, build to
today’s 1RM Strict Press

2. 12 minute AMRAP:
3 Strict HSPU
6 Ring Dips
9 Pull-ups
30 DU’s

3. Mobility: Eagle Arms with Saddle Legs,
Pigeon Pose, Lizard Pose

Wednesday 11.22.2017

CrossFit Workout of the Day

1. In teams of 3…
Complete 5 Rounds each of:
Row 500m
15 Burpee Box Jump Overs (24/20)
10 Overhead Squats (115/75)

*Each person starts at a different station
teammates may only rotate to the next
station after everyone has completed
their assigned task

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

Monday 11.20.2017

CrossFit Workout of the Day

1. Take 10-15 minutes, build to
today’s 3RM Front Squat

2. 15 minute AMRAP:
Alt. Rounds with a partner
15/10 Calorie Row
7 KB Thrusters (53/35)

3. Mobility: Standing Straddle Pose,
Pigeon Pose, Child’s Pose

Friday 11.17.2017

CrossFit Workout of the Day

1. Every 90 seconds, for 9 minutes:
Hang Power Clean + Power Clean
*Build each set

2. “Maddie”
17 minute AMRAP:
11 Squat Cleans (155/105)
27 Pull-ups
90 DU’s

3. Mobility: Eagle Arms with Saddle Pose,
Half Frog Pose, Child’s Pose

Thursday 11.16.2017

CrossFit Workout of the Day

1. 3 sets of:
Thomas Touches x 10-20 reps
Rest 30 seconds
Deadlift x 3-5 reps
Rest 90 seconds

2. EMOM for 18 minutes:
Minute 1: 15/12 Calorie Row
Minute 2: 6-8 Burpee Box Jump Overs (24/20)
Minute 3: 6-8 DB Thrusters (50/35)
*Scale to allow 20-15 seconds rest between minutes

3. Mobility: Standing Straddle Pose,
Pigeon Pose, Child’s Pose