Thursday, November 26, 2020

WOD 11-27-20

 Partner "Filthy 50"

*split reps any way

*add weight to KBS, Push Press and lunge 



Tuesday, November 24, 2020

WOD 11-25-20

 "Birch"

Buy in- 30/21 cal AAB

20 bar MU

40 DL (225/155)

60 S2OH (115/75)

80 cal row

100 WB (20/14)

120 ft. HS Walk

This one's for you, buddy.

Monday, November 23, 2020

WOD 11-24-20

 3 x 5 min AMRAP-

200 m run

8 burpee box jump

12 sit-ups 

1:00 rest btw AMRAPs 



Sunday, November 22, 2020

WOD 11-23-20

 EMOM  x 8- 2 cluster

--------------------------------

6 min AMRAP-

2,4,6,8.... 

1 arm DB cluster (alternate arms)

T2B

Thursday, November 19, 2020

WOD 11-20-20

 Partner WOD-

Buy in- 4:00- max cal row

*share any way

Straight into- 4 rds 

30 DB SN

20 burpee over DB

10 synchro lunges 

*share SN and Burpee any way 


Wednesday, November 18, 2020

WOD 11-19-20

 "CrossFit Total"

Find 1RM of-

BSq

Press

DL

*three attempts for each 



Tuesday, November 17, 2020

WOD 11-18-20

 3 rds for completion-

:30 HS hold + max effort set strict PU

---------------------------------------

400 m run

50 DU

25 HRPU 

Rest 2:00

Repeat