Thursday 11.29.2018

CrossFit Workout of the Day

1. In Teams of 2, Complete 3 Rounds of:
Row 500m
60 Power Snatches (95/65)
40 Overhead Squats
20 Bar-Facing Burpee

2. Mobility: Standing Straddle,
Eagle in Saddle Legs, Child’s Pose

Wednesday 11.28.2018

CrossFit Workout of the Day

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

2. 12 minute AMRAP:
15 Deadlifts (225/155)
15 Toes-to-Bar

3. Mobility: Archer in Saddle Legs,
Spend 1-2 minutes of Soft Tissue work on Lower Back,
Hamstrings and Lats

Tuesday 11.27.2018

CrossFit Workout of the Day

1. 3 sets of:
GHD Sit-ups x 10-15 reps
Rest 60 seconds
Front Racked KB Carry x 60 seconds
Rest 60 seconds
Tempo Ring Row x 6-8 reps @ 32X2
Rest 60 seconds

2. “Mad Apple Test #4”
3 Rounds For Time:
10 Thrusters (115/75)
15 Burpee Box Jump Overs (24/20)
20 Pull-ups

3. Mobility: Spend 1-2 minutes:
Death Stretch (each leg)
Lacrosse Ball on Upper Back

Monday 11.26.2018

CrossFit Workout of the Day

1. 5 sets of:
Back Squat 4-6 reps
Rest 3 minutes

2. 10 minute AMRAP:
20 Wall Balls (20/14)
10 KB Snatch (53/35) (5 left, 5 right)
5 Handstand Push-ups

3. Mobility: Dragon Pose, Lizard Pose,
Child’s Pose

Friday 11.23.2018

CrossFit Workout of the Day

1. 20 minute AMRAP:
8 Wall Balls (30/20)
6 Burpee-Over-Bar
4 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

Thanksgiving Week Schedule
Friday, Nov. 23rd
9am & 10am – South
10am – North
10am – 3C

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