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WOD Monday November 20th

Warm up:  100′ High skip / 100′ side shuffle / 50′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU

  1. Every 90 seconds for 15 minutes: Overhead squat x 2 reps (start with 75% and build)
  2. 15 more words
CrossFit

WOD Friday November 17th

Warm up: Banded X walk x 10 steps in each direction / Back extension x 12 / Swimming frog x 12

  1. Every 3 minutes for 15 minutes: Banded Deadlift x 3…
  2. 17 more words
CrossFit

WOD Thursday November 16th

Warm up: Hang Muscle Clean / Push press / Hang Power Clean / Split Jerk x 8, 6, 4, 2

  1. 15 minutes to work up to a max power clean and jerk…
  2. 16 more words
CrossFit

WOD Wednesday November 15th

Warm up: 2 minutes of jump rope / 3 minutes of empty bar work

Every minute on the minute for 36 minutes:

1st min: Snatch x 1  @ the :00 and the :30 second mark (that means 2 snatches within the minute) 17 more words

CrossFit

WOD Tuesday November 14th

Warm up: 400 meter run / 15 Burpees

  1. Every 2 minutes for 16 minutes: 2 Strict presses + 2 push presses + 2 jerks

2. 25, 20, 15, 10, 5 reps for time of: 12 more words

CrossFit

WOD Monday November 13th

Warm up: 100′ High skip / 100′ side shuffle / 50′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU

  1. Every 90 seconds for 15 minutes: Front Squat x 2 reps (start with 75% and build)
  2. 20 more words
CrossFit

WOD Friday November 10th

Warm up: X walk x 10 steps in each diresction / High skip x 100′ / Tuck jump x 10

  1. Deadlift: 1 Rep max

2. For time: 9 more words

CrossFit