CrossFit – Sat, Nov 18

Announcements

New Winter Saturday Schedule begins December 2nd!

8:00am Rowing

9:00am Partner WOD

10:00am Barbell Club

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

1 ROUND

1:30 Cal Bike

10 Calf + Tib Raises

20 Bunny Hops

10 Sumo Stance Good Mornings

10 Alt. BB Elbow Punches

Into…

2 ROUNDS

:45 Cal Bike

30 Single Unders*

10 BB RDLs

10 BB Upright Rows

*RND2, complete 15 Tall Jump Single Unders.

Strength

EVERY 2:00 x 5 SETS* (Weight)

1 Power Clean

+

2 Hang Power Clean

*Start Light-Moderate and end Mod-Heavy.

(Score is Weight)

Workout

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES*

100-150-200

Double Unders

30-40-50

Hang Power Clean (Athlete Choice)

*30/20 Cal Bike after each round. P1 works while P2 rests. Split work as needed. If the final round of 200 DU, 50 HPC, and 30/20 Cal Bike is complete, start back at the beginning.

(Score is Rounds + Reps)

Optional Cool Down

EMOM x 9 MINUTES (:40 ON/ :20 OFF) (No Measure)

MIN 1 – Supinated Bar Hang*

MIN 2 – Olympic Wall Squat

MIN 3 – Calf + Tib Raises

*Feet on ground.

(No Measure)

POPULAR POSTS

CrossFit – Tue, Dec 5

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 20 Calf Raises 10 Alt. Cossack Squats 10 Glute Bridges 10 Wall

CrossFit – Tue, Dec 5

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 20 Calf Raises 10 Alt. Cossack Squats 10 Glute Bridges 10 Wall

CrossFit – Mon, Dec 4

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 4 x 25’ Side Shuffles 6 Inch Worms 8 Tuck-Ups 10 Hand

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