CrossFit & Sweat Thursday Nov 7th 2019

New class ALERT!
A few of us are doing this O-course race on Saturday morning. It’s $85 for just the course or $125 for the course plus the elite CrossFit type event at the end. Click the photo to register.


Let’s get a fun team workout in today to keep us fresh for whatever tomorrow winds up being. I have to imagine there’s gunna be some wall balls and pull-ups in some capacity??

Teams of 2: Only 1 person works at a time:

3000m Row (Switch every 250m)
1600m Run (Switch every 200m)
200 Double Unders (each)
100 Jerks 135/95 (total)
Time CAP: 35min.

Cool Down:

2 min easy Cardio:

Pigeon pose: 1 min each leg
At least 1 min each side


3min. AMRAP: (Cardio Chest)
12/9 Cal Assault Bike
12 Toes-To-Bar
Max DB Floor Press 45/30s+

Rest 1min. x 5 Rounds

Rest until the 24min. mark….

3 Rounds: (Arms)
1min. of DB Bicep Curls
1min. of DB Skull Crushers
1min. of Rest

3min. AMRAP: (Abs)
Max Russian Twist with 25/20lb. DB
Fun little physique style day. Little bit of everything that makes us look sexy 😉


Categories: WOD