Workout of the Day
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WOD 11.20.17

Strength:

Thruster, 3-2-1-1-1

WOD:

“Fran”

21-15-9 reps for time:

Thruster, 95/65lbs

Pullups

Post loads and times to beyond the whiteboard.

11.19.17

Buyin/cashout:

Tabata dead bugs, (opposite arm/opposite leg)

WOD:

In teams of 2:

2 , 4 minute rounds for calories and reps at each station, switching every 2 minutes:

Station 1:

Assault bike

&

Burpees

Station 2:

Ski erg

&

Sled push, +90/55lbs (every 5 yards is a rep)

Station 3:

Cal Row

&

4, 5m shuttle

8 Rotational medball slams, 30/20lbs

Post totals per stations to beyond the whiteboard.

WOD 11.18.17

Speed:

In teams of 3-5, AMRAP in 12 minutes:

25y low sled push, +45/25lbs

50y shuttle, (25 Out/25 back)

WOD:

10^1 Reps for time:

Burpee box jump overs, 24/20 inches

Medball slams, 50/40lbs

Post loads and times to beyond the whiteboard.

CrossFit Ruck:

DOW kcuR

800m backwards burden Indian run

20:00 descending clock

– 10 candlesticks

– 20m reverse farmer carry, 2x 2/1pd

– 20m reverse walking lunge

– 5 pull-up negatives (5 sec)

– 20m reverse sled pull (3/2x 45)