CrossFit & Strong WODs Mon Nov 25th 2019

We are being tented over thanksgiving so the gym will be closed for a few days. Please check our instagram during that time as our coaches may be doing workouts at various outdoor locations on those days you can join in on (beach, track, park…) Fun!
Lower body CARs coming at cha! Click the photo to get registered, you don’t want to miss this one!
White elephant gift exchange, delicious catered food, the most beautiful photo booth you’ve ever seen and the most fun people! Be there!


A.) 20 rep Breathing Back Squats
You guys should know the deal. Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. You should look like you’re about to vibrate off the floor about 14 reps in. Dig Deep and remember those 3 big breaths!!

B.) 15min. AMRAP:
21 Wall Balls 20/14
15 Cal Row or Bike or 200m Run
9 Deadlifts 225/155
*Because it’s 20 rep day (and you might be dead right now) I will give you the option of doing this in a Team format. Just double the numbers to 42-30-18, one person works at a time and have fun!
*Another fun option would be doing DB deadlift. 70/50s or more


Cool Down:

2  min easy cardio then stretches 1 & 2 for at least 30 sec each.

2 min here, do it. Trust me you need it!


There will be 2 Strong WODs posted this week because of Thanksgiving Today (Upper Body) and Wednesday (Lower Body: Ham/Glute Dom and Core.

Monday 11/25 – Upper Body
Part A and B repeat each week. Track these metrics for progress

A. DB Floor Press
Week 2 = 3 sets of 12 reps

B. Alternate Movements:
Week 2 = 3 sets of 12 reps for each movement
Barbell Seal Rows

Rest 1-2 min
Seated DB Overhead Press
Rest 1-2 min

C. Superset Movements x 4 sets each:
Barbell Bench Press x 10 reps (loading = 15-RM weight) @ 20X1 tempo
Strict Pullups x Repeatable # between 5-10 reps @ 21X0 tempo ***
Rest 2-3 min
*Note, if unable to SUSTAIN a minimum of sets of 5 reps on Strict Pull-up at tempo, scale the movement per below options, and target the higher end of the rep range.
Rack Pull-ups
Band-Assisted Pull-ups

D. 3 Rounds:
Minimal rest between movements and rounds. Keep moving, get HR elevated and choose lighter weights that allow for consistent movement and unbroken sets
10 Cal Row
10 Barbell Hang Muscle Snatch

10 DB Lateral Raises
10 Diamond or Narrow-Grip Tricep Push-ups (elevate hands to ensure unbroken)


Categories: WOD