CrossFit – Fri, Nov 10

Announcements

New Winter Saturday Schedule begins December 2nd!

8:00am Rowing

9:00am Partner WOD

10:00am Barbell Club

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

EMOM x 5 MINUTES (:40 ON/ :20 OFF)

MIN 1 – Arms + Body Rowing

MIN 2 – Full Slide Rowing (EZ Pace)

MIN 3 – FS Rowing @ 20-24 SPM

MIN 4 – FS Rowing @ 24-28 SPM

MIN 5 – FS Rowing @ 28+ SPM

Into…

2-3 ROUNDS (Time Permitting)

5 PVC Pass Thrus

5 PVC Scarecrow Snatches

10 Behind the Neck PVC Presses*

10 Piked Alt. Shoulder Taps

5 Push-Ups (Knees or Toes Optional)

*On 2nd RND complete 10 BTN PVC Push Press

Extended Warm-up

EVERY 3:00 x 3 SETS (No Measure)

5-7 Pressing Options*

3-5 Hang Power Snatches**

-EZ Cardio w/ Time Remaining-

*Pressing Options:

(Hand Release) Push-Ups

Pike Push-Ups

(Deficit) Strict Handstand Push-Ups

**Build to and slightly past workout weight.

(No Measure)

Workout

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

15/12 Cal Row

6 Hang Power Snatch (75/55)

12 Hand Release Push-Ups*

6 Hang Power Snatch

*RX+ Option: 12 Strict Handstand Push-Ups

(Score is Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

:30 Child’s Pose

15 Banded Ws

:30 Cat/Cows

-Rest as Needed b/t Sets-

(No Measure)

POPULAR POSTS

CrossFit Workouts for Week of 11/11-11/17/2024

Throughout November, we’ll continue to focus on Olympic Weightlifting.

Start this week with CHAD1000X in memory of Chad Wilkinson, who died by suicide on Oct. 29, 2018. Join the CrossFit community as we honor Chad’s life and legacy and raise awareness for suicide prevention.

Follow that with a quick couplet of wall-ball shots and double-unders on Wednesday.

Continue the month’s theme with heavy snatches with run efforts thrown in for fun on Thursday.

After Monday’s effort; be sure to stretch and scale accordingly throughout the week to allow for recovery.

CrossFit Workouts for Week of 11/4-11/10/2024

Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.

Expect a higher volume of light, moderate, and heavy barbell cycling.

Work on Olympic lifting-focused skill work for additional practice.

We will see benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.

CrossFit Workouts for Week of 10/28-11/03/2024

Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with a fun twist on a classic as athletes take on Heavy Grace.

Shift gears on Tuesday that has athletes partner up for a 30-minute max-distance effort on the machine of their choice.

Round out the week with Dia de los Deadlifts!

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