Wednesday, November 17

Workout

Rest Day

Tuesday, November 16

Lucas

Workout

3 rounds for time
1000m row
800m run

Monday, November 15

Workout

5 rounds for time
5 press (95/65)
10 push press
15 push jerk

Sunday, November 14

5 p.m.class

Workout

With a partner, as many rounds as possible in 13 mins. of:
10 pull-ups
10 power snatches (96/65 lbs.)

*”I go, you go” style with a partner.

Saturday, November 13

Greyson and the Saturday class

Rest day or make-up day

__________

Watch Nutrition: Support Exercise, Not Body Fat from CrossFit.com.

Friday, November 12

Cody

Workout

For total working time:

3:00 hang
3:00 front rack hold (bodyweight)
3:00 rest
2:00 hang
2:00 front rack hold
2:00 rest
1:00 hang
1:00 front rack hold

Thursday, November 11

Rocco

Workout

"Chad"
1,000 weighted step-ups for time
20" box, 45/30# pack

Watch the video below for details

https://youtu.be/aqIMUjL40cA

Wednesday, November 10

Ewa, Elenora, Dean and Matthew at the noon class.

Workout

1 rep max clean & jerk

Tuesday, November 9

Dave and Steven

Rest day or make-up day

__________

Watch Kupunaa from CrossFit.com.

Monday, November 8

Workout

5 rounds, each for time
500m row
30 wall balls
*rest as needed