Monday 11/20

Due to Friday’s group hike, we’ll do Friday’s workout:

img_0676

I. 3 Rounds, NFT

10 Hip Circle Air Squats

10 Back Extensions

200 Meter Run

II. 5 RM Back Squat (20)

III. Start at 1, build (ie: 1, 2, 1, 3, 2, 1, 4, 3, 2, 1, etc…)

1 Pull-up

5 Cal Row or Bike

3 Push-ups

4 Thrusters 95/65#

5 Burpees

6 Goblet Squats

7 KBS 53/35#

8 V-ups

9 Ring Dips

10 Box Jumps

Advertisements

Leave a comment

Filed under crossfit

Friyay 11/17

Unknown-1

I. 3 Rounds, NFT

10 Hip Circle Air Squats

10 Back Extensions

200 Meter Run

II. 5 RM Back Squat (20)

III. Start at 1, build (ie: 1, 1,2, 1, 2, 3, +)

1 Pull-up

6 Cal Row or Bike

3 Push-ups

4 Thrusters

5 Burpees

6 Goblet Squats

7 KBS 53/35#

8 V-ups

9 Ring Dips

10 Box Jumps

Leave a comment

Filed under crossfit

Thursday 11/16

23

I. 2 Rounds:

30 Light KBS

200 run

10 burpees

10 Scorpians

II. Cleans:

3 x 3 at 70%

2 x 2 at 80 %

after completing sets above, 8 Min to establish a 1 RM

III. 21- 15 -9

Power Snatch 95/65#

Wall Balls 20/14#

Hollow Rocks

Push-ups

 

 

 

Leave a comment

Filed under crossfit

Wednesday 11/15

unknown

I. 3 Rounds NFT:

10 slow groiners

10 Air Squats

10 Push-ups

10 slow scorpions

II. Front Squat 5 x 7 @ 70%

III. AMRAP (32)

15/15 Floor K2E

8 Man Makers 35/15#

20 Hollow Rocks

10 Burpee Box Jumps

20 V-Ups

30/30 Heel Reaches

20 KBS 53/35#

20 Weighted Reverse Crunches #14/8#

 

 

 

Leave a comment

Filed under crossfit

Tuesday 11/14

unnamed-13

I. 3 Rounds NFT

10 Good Mornings

10 Goblet Squats

200m Run

II. Deadlift 6 x 5 70-85% (start at 70% increase as you work through sets)

III. 100 Double Unders

80 DB Snatches 35/25#

600 Meter Row

40 Wall Balls 20/14#

20 Pull-ups

5 Wall Walks

 

Leave a comment

Filed under crossfit