November 2021

WOD 12 . 1 . 21 7 rounds for time Run 250m 7 deadlifts 225 / 155 7 burpees over the bar

Tuesday 11 . 30 . 21 Push press 1 – 1 – 1 – 1 Push jerk 1 – 1 – 1 – 1 Split Jerk 1 – 1 – 1 – 1 B. Cash out with a partner share 2 rounds 60 cal bike 60 shoulder to overhead 115 / 75 15 min cap

Monday 11 / 29 / 30 We know you wanna show your friends CrossFit , and sometimes the group class on snatch day or anyday before taking an assessment and talking to our coaches is not the best way to introduce them to CrossFit. If you want them to like CrossFit as much as you

WOD 11 – 26 – 21 10 rounds each 200m row 10 burpees over the rower rest 1 : 1

WOD 11 – 25 – 21 With a partner : 100 Wall Ball 400m run with ball together 100 medball situps 400m run with ball together 100 Box jumps 24 / 20 400m run with ball together 100 burpees 400m run with ball together

WOD 11 – 24 – 21 A. Overhead squat from RACK 4 – 4 – 4 – 4 3 – 3 – 3 B. 8 rounds for time 8 Overhead squats 95 / 65 8 pull ups

WOD 11 – 23 – 21 A. Turkish Get up 5 sets of 2 each arm B. 3 rounds for time 25 russian KB swings 53 / 35 25 calorie row

WOD 11 – 22 – 21 AMRAP 16 8 devil press single DB 25′ Lunge with dumbbell overhead 8 toes to bar 25′ lunge with dumbbell overhead Use a Dumbbell you can both lunge and Devil press effectively.

11 – 19 – 21 Run 1 mile then 10 rounds of chief 1 round of chief is 3 cleans 135 / 95 6 push ups 9 squats.

WOD 11 – 18 – 21 AMRAP 15 1000m row 100 wall balls 10 rope climbs