CrossFit & Strong WODs Wed Nov 20th 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.) EMOM x 10min.
3 Power Cleans @70% of 1RM
10 Push-Ups
Please put weight on the board. You may build a little if you choose something too light, but I would prefer if you kept it the same the whole time πŸ™‚
*ADV is 12 Push-Ups. Doable.
*ADV+ is 15 Push-Ups. Also Doable for Push-Up Ninjas

B.) EMOM x 10min.
12 American KB Swings 53/35
12 Air Squats
ADV 14 Swings, 14 Air-Squats. Doable.

C.) Accessory Work
3 Rounds:
1min. Plank
immediately into;
1min. of Plate Sit-Ups 45/35lb
Rest 1min.
*Don’t rush these sit-ups, keep your butt glued to the ground it shouldn’t move back and forth as you go up and down! Keep your guts pulled in, if your stomach bulges and gets lumpy when you sit up IT’S WRONG! Your stomach should stay flat and pulled in. A quick little break for good form is fine.

Cool Down:

Get your flow on! 30 sec each.


Wednesday 11/20 – Conditioning
A. 4 Rounds, where each round starts on the β€œ5-min mark”
The faster you complete the round, the more rest you get before the next one begins!
Sprint 200m
6 Burpee DB Squat Clean Thrusters

12 Box Jump overs
12 GHD or Decline Sit-ups
Rest till 5:00 mark

Rest as needed
B. AMRAP 10 min:
1000m Row
2000m Bike
Max Shuttle Runs in remaining time (30 ft each way)

Categories: WOD