3 November – 9 November 2019

Posted on November 3, 2019

Monday, November 4

WOD:  6 Rounds

3 Minutes:

20 Kettlebell Swings 35/55

20 Slamball Sit-Ups 20/30

Max Goblet Squat 35/55

1 Minute Rest

 

Tuesday, November 5

WOD:

12 Minute AMRAP

15 Calorie Row

4 Chest to Bar Pull-Ups

 

12 Minute AMRAP

9 Deadlift 35/55

12 Push-Ups

15 Box Jumps 20/24

 

Wednesday, November 6

WOD: 7 Rounds For Time

20 Dumbbell Hang Cleans 35/50

14 Alternating Lunges 35/50

10 Burpees

80′ Single Arm Overhead Farmers Carry 35/55

*27 Minute Time Cap
WOD: 10-20-30-40-50-40-30-20-10

Toes to Post

SDLHP 35/55

Russian Twist 25/45

*1200 Meter Row Buy Out

*28 Minute Time Cap

 

Friday, November 8

WOD: CrossFit Open 20.5

Workout will be announced Thursday night at 7:00 PM

Bootcamp workout will be based on 20.5

 

Saturday, November 9

WOD: “Cindy”

20 Minute AMRAP

5 Pull-Ups

10 Push-Ups

15 Air Squats

 

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