WOD (Workout of the Day)

WOD: November 10, 2016

By Chris Monroe | November 10, 2016

WOD:
“Baseline”
For Time:
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

Strength:
Deadlift
4×7 (Progressive)

WOD: November 9, 2016

By Chris Monroe |

Strength:
Split Jerk
5×3 (Progressive)

WOD:
12-Minute AMRAP:
10 KB Goblet Lunges (53/35)
15 MB Slams (20/14)
10 Handstand Pushups
200m Run

WOD: November 8, 2016

By Chris Monroe |

Election Day WOD
Determined by Class Vote:
“Double Fran”
21-15-9-15-21
Thrusters (95/65)
Pullups

OR

“Heavy Fran”
21-15-9
Thrusters (135/95 or 80% 1RM Thruster)
Chest-to-Bar Pullups

Cashout: Run to your nearest polling place and VOTE!

WOD: November 7, 2016

By Meghan Gehle | November 7, 2016

Strength:
Squat Clean
7×2 (Progressive)

WOD:
For Time:
10-8-6-4-2 Squat Snatches (75/55)
2-4-6-8-10 Toes-to-Bar

WOD: November 5, 2016

By Meghan Gehle |

Advanced/Competitors:
“Double Grace”
For Time:
60 Clean and Jerks (135/95)

CrossFit:
25-Minute AMRAP:
From 0:00-5:00
16 Pushups
16 Box Jumps (24/20)
From 5:00-10:00
16 Wall Balls (20/14)
16 Pull Ups
From 10:00-15:00
16 Burpees
16 MB Russian Twists/side
From 15:00-20:00
16 Mountain Climbers/side
16 KB Swings (53/35)
From 20:00-25:00
16 KB Goblet Squats
16 Sit-Ups