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2019 Nov 20

10-9-8-7-6-5-4-3-2-1 reps, for time of:
– Strict Pull-up
– Shoulder Press, pick load
– Box Jump, 24/20 in

For the press, choose a loading you can do at least 7 reps with when fresh.

*17min time cap

2019 Nov 19

For time:

  • 35 Deadlifts, 225/155 lbs
  • 35 Burpee Over Barbells
  • 40 Dumbbell Lunges, 50/35 lbs, 35 m (20 front / 20 back)
  • 35 Ring Dips

If dumbbells are not available, use a barbell and do front rack lunges, 95/65 lbs.

*14min time cap

2019 Nov 18

3 rounds for max reps of:
– Dumbbell Push Press, 50/35 lbs, 1 min
– GHD Sit-up, 1 min
– Bike Calorie, 1 min

Rest 3 mins between each round.
*if no bike, use rower or run 300m (150m x 2)
*if no GHD, do straight legged sit-ups

2019 Nov 16

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:

  • 15 Calories of Rowing/Biking or 150m run
  • 12 DxKB Deadlifts (24/16)
  • 9 DxKB Cleans (24/16)
  • 6 DxKB Shoulder to Overhead (24/16)

2019 Nov 15

Every 1 min for 30 mins: Hang Power Snatch
1 Hang Power Snatch, pick load

Every 1 min for 30 mins.

2019 Nov 14

Teams of 2, for time:

  • 150 Wall Balls, 20/14 lbs
  • 150 Power Cleans, 95/65 lbs
    *21min time cap

2019 Nov 13

Teams of 2, for time:

  • 500 Double Unders
  • 150 Push Press, 75/55 lbs
  • 100 Toes-to-bars
    *20min time cap

2019 Nov 12

Back Squat 1-1-1-1-1-1-1

2019 Nov 11

3min Squat Snatch 135/95
3min burpee strict C2B pull-ups
2min Squat Snatch
2min burpee strict C2B pull-ups
1min Squat Snatch
1min burpee strict C2B pull-ups

2019 Nov 9

CrossFit Games Open 20.5

2019 Nov 8

Each for time:
Run: 6x 400 m

Rest 3 mins between effort

*if can’t run Replace each 400 m of running with 1200 m Schwinn Airdyne, 500 m on the Concept 2 Rower,

2019 Nov 7

5 rounds for time of:

  • 35 Double Unders
  • 7 Strict Handstand Push-ups
  • 5 Hang Power Clean & Jerks, pick load

Hang Power Clean & Jerks- 55-65% 1RM Clean & Jerk
*12min time cap

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