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Monthly Archives: November 2020

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Workouts Tuesday, December 1st, 2020

General Warmup and Mobility and Bar Technique   Then   AMRAP 18: 15/12 Calorie Assault Bike 12 Power Cleans 135/95 9 Box Jump Overs 30″/24″   Gymnastic Conditioning For Time:   28-21-15-9: Kettlebell Swings*   *No Rx on the weight but as heavy as you can do the set unbroken   After Each Round: 50′…

November 30, 2020Leave a commentWODBy CrossFit Admin

Workouts Monday, November 30th, 2020

NEW OPEN TRAINING MACROCYCLE Beginning November 30 and running approximately through the end of the open which should be starting late February OR it gives us about 13 weeks to prepare. We know that The Open followed the basic CrossFit definition of health and fitness to determine who is actually fit not just the guy…

November 29, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Saturday, November 28, 2020

General Warmup and Mobility

Then

10-9-8-7-6-5-4-3-2-1:
Squat Cleans*

Before Each Round: 20/15 Calorie Row

*Choose the same weight you would use for “Grace”

November 27, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Friday, November 27, 2020

General Warmup and Mobility Then 5 Rounds For Time: 5 Deadlifts* 20 Double Dumbbell 1-Arm Push Press 20/15 Calorie Assault Bike** *Choose a weight that is more than you would use for “Diane” **It’s nice out so run if you don’t have a bike. 20 calories on a bike is approximately 250 meters running. WORKOUT…

November 27, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Thursday, November 26, 2020

Happy Thanksgiving

Rest Day

BUT

If you must workout do the following:

¼ Murph
No vests

November 25, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Monday, November 23, 2020

With the gym closed this week and thanksgiving this week will be considered a deload week with the open prep cycle starting on November 30. There will be no Rx loads so pick and choose. General Warmup and Mobility Then 4 Rounds For Time: 30/24 Calorie Row 30 Wallballs 30 AbMat Sit-ups Pick a wallball…

November 22, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Friday, November 19, 2020

General Warmup and Barbell Technique Fitness Assessment Number 6 2015 CrossFit Games Open Workout 15 and 15a 15.1 Complete as many rounds as possible in 9 mins of: 15 Toes-to-bars 10 Deadlifts, 115/75 lbs 5 Snatches, 115/75 lbs 15.1A Immediately after completing 15.1, you get six more minutes to determine the following: Clean & Jerk:…

November 19, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Thursday, November 18, 2020

Fitness Assessment Number 5

2000m Row

Use the form on the Concept website to estimate VO2 Max

//www.concept2.com/indoor-rowers/training/calculators/vo2max-calculator

Afterparty WOD

Annie

50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

November 18, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Tuesday, November 16, 2020

General Warmup and Mobility

Fitness Re-Assessment Number 2

800 Meters On the Air runner

Anyone who can finish 800 in under 2:30 is encouraged to complete an entire mile. We will record both scores.

Afterparty WOD

For Time:
1,500 Meter Assault Bike
1,000 Meter Row
50 Double Unders
25 Toes to Bar

November 16, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Monday, November 16, 2020

End of Cycle Reassessments Begin Today! General Warmup and Mobility Then Fitness Assessment Number 1 Baseline For time: Row, 500 m 40 Air Squats 30 AbMat Sit-ups 20 Push-ups 10 Pull-ups If you can’t yet do pull-ups we will take your time at the end of the push-ups and record how you scaled the pull-ups.…

November 15, 2020Leave a commentWODBy CrossFit Admin
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