November 2018

“Maverick” At the 0:00 perform 5 Rounds 7 Snatch 95 / 65 7  pull ups 7 min cap At 10:00 perform 5 rounds 5 snatch 115 / 75 5 chest to bar pull ups 7 min cap at 20:00 perform 5 rounds 3 snatch 135 / 85 3 bar muscle ups 7 min cap

WOD 11 . 29 . 18 ” Orbit ” 30 min EMOM 6 Rounds minute 1 : Bike 10 calories minute 2 : 12 box jump overs minute 3 : 12 calorie row minute 4 : 12 Dumbbell Push Press minute 5 : 12 toes to bar

WOD 11 . 28 . 18 A. Work up to a heavy hang squat clean B. ” Hercules ” 8 min AMRAP 4 Hang Squat cleans 155 / 115 8 HSPU Rest 2 min 4 Min AMRAP 2 Hang squat cleans 155 / 115 4 Burpees over bar  

WOD 11 . 27 . 18 A. Deadlift 7 x 2 building B. “Dukes of Hazzard” 15 min AMRAP 10 / 8 calorie bike or ski erg 2 Rope climbs 250m Run

WOD 11 . 26 . 18 A. Overhead Walking Lunges 5 sets of 6 steps from the rack B. “Overdose” 5 rounds 30 situps 30 / 20 push ups 30 double unders

WOD 11 . 23 . 18 Happy Birthday , Kaila. In one year she has gone from not being able to do a push up to squat snatching 130 lbs. Great attitude and work ethic , along with a committed spirit. She has really become a well rounded athlete. Always hungry for gainz she works

happy thanksgiving! We have so much to be thankful for! Share your gratitude with your loved ones. Enjoy !   11 . 22 . 18 for time run 1 mile with a turkey ( medball ) together and rotate the ball between eachother. Then share 20 rounds of Cindy 5 pull ups 10 push ups

WOD 11 . 21 . 18 For time ” Slippery slopes  “ 3 Rounds 30 Sumo Deadlift High Pull 75 / 55 40 sit-ups 20 hspu 30 calorie row

WOD 11 . 20 . 18 7 x 2:00 min rounds Run 250 meters Max Reps Overhead Squats 135 / 85 Rest 1 minute Score total OHS

WOD 11 . 19 . 18 Happy Birthday Karissa! Here is to a young lady that really is passionate about CrossFit. She Loves lifting heavy and learning new things. Karissa is one of the nicest and kindest people. She works hard and goes to school and then on top of that she usually makes it