Thursday 11.28.2019

CrossFit Workout of the Day

12 Days of Thankfulness

1 Row 250m
2 Muscle-ups (6 ring-rows)
3 Thrusters (95/65)
4 Box jumps
5 Handstand push-ups
6 Chest-to-bar pull-ups
7 Kettlebell swings (53/35)
8 DB snatches (4 each arm) (50/35)
9 Toes-to-bar
10 OH plate lunges (45/25)
11 Ring dips
12 Man-makers (50/35)

South location ~ 9/10am only
North location ~ 10am only

Wednesday 11.27.2019

CrossFit Workout of the Day

1. EMOM for 10 minutes:

Power Snatch + 2 OHS

2. 3 Rounds For Time:

25 Box Jumps (24/20)
20 T2B
10 Hang Power Snatch (95/65)

3. Mobility:Seated Straddle Pose, Frog Pose, Child’s Pose

Tuesday 11.26.2019

CrossFit Workout of the Day

1. 3 sets (not for time)

Rope Climb x 2-3 climbs
HS Walk x 15-20ft (HS Hold x 30-45 sec)
Dragon Flag x 2-3 reps

2. 10 minute AMRAP:

4 Alt. DB Snatch (50/35)
4 Burpee Pull-ups
8 Alt. DB Snatch
8 Burpee Pull-ups

*Continue to add 4 reps each round
Score = Max Reps

3. Mobility: Twisted Cross Pose, Pigeon Pose, Standing Straddle Pose

Monday 11.25.19

CrossFit Workout of the Day

1. Every 90 sec for 12 minutes:
Front Squat x 2 reps

Build to today’s “heavy” double

2. For Time:

10-9-8-7-6-5-4-3-2-1
HSPU
OHS (115/75)

3. Mobility:Archer Pose, Saddle Pose, Seated Forward Fold Pose

Friday 11.22.2019

CrossFit Workout of the Day

1. EMOM for 10 minutes:

Even: Power Snatch x 3 reps (Touch N’ Go)
Odd: Hollow Hold x 30-45 sec

*Work on smooth barbell cycling.
It’s not about how fast you move, but how well you move

2. 9 minute AMRAP:

15 KB Swings (53/35)
15 Box Jump Overs (24/20)
15 Push-ups

3. Mobility:Twisted Cross Pose, Lizard Pose, Seated Straddle Pose

Thursday 11.21.2019

CrossFit Workout of the Day

1. Take 10-15 minutes to work on a gymnastics skill

2. For Time:

18 – 15 – 12 – 9
Pull-up
Front Squat (165/115)
Ring Dip

*20 minute time cap

3. Mobility: Standing Straddle Pose, Pigeon Pose, Butterfly Pose

Wednesday 11.20.2019

CrossFit Workout of the Day

1. EMOM for 8 minutes:
Back Squat x 2 reps
Build to today’s “heavy” double

2. 10 minute AMRAP:

5 Burpees
10 HSPU
30 DU’s

3. Mobility: Dragon Pose, Lizard Pose, Seated Straddle