HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 22 November – 27 November

Monday
Metcon
“Obscure Simpsons’ Reference”
6 Minute Ladder
3 Cal Row
3 Dumbbell Thrusters
6/6, 9/9, 12/12…
-rest 3 minutes-
6 Minute Ladder
3 Cal Ski
6 Dumbbell Lunges
6/6, 9/9, 12/12…
-rest 3 minutes-
6 Minute Ladder
3 Cal Bike
3 Devil’s Presses
6/6, 9/9, 12/12…

Aim
Recovery and Tolerance

Tuesday
Metcon
“West Wing”
21-15-9
Power Snatch 70/45Kg
Strict HSPU

Aim
Strength Endurance & Focus

Wednesday
Structure
1A) Sled Bear Crawl
3 x 50′
1B) Double Kettlebell Carry

2A) Sled Drag
3 x 50′
2B) D-Ball Carry
3 x 50′

Mobility
Coach’s Choice

Thursday
Metcon
“Red”
45 Wall Balls
30 Burpees
15 Chest to Bar Pull Ups
-rest 1 minutes-
30 Wall Balls
20 Burpees
10 Chest to Bar Pull Ups
-rest 1 minutes-
15 Wall Balls
10 Burpees
5 Chest to Bar Pull Ups

Aim
Endurance & Self-Motivation

Friday
Metcon
“Cynthia”
AMRAP 20
8 Dumbbell Push Press
10 Toes to Bar
12 Cal Erg

Aim
Strategy & Transitions

Saturday
Metcon
CrossFit Open 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes

Aim
Sport Practice & Letting Go

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