CrossFit & Sweat WODs Thurs Nov 21st 2019

Adults swim class! Free class this Sat at the Plunge in mission beach 9:30-10:30am. Noelle from the gym will be there instructing.
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!


A.) EMOM x 15min.
7 Toes-To-Bar
1 Power or Squat Snatch (climbing)
*Both movements in the same minute
*Try and hit something heavy(Not a PR but something pretty heavy). If you aren’t feeling it, then just work your form and do 5 TTB and 2 Snatches a little lighter.
*7 TTB might get a little spicy in general, so move quick on them. You should NOT have to break. If you do, then maybe 5 is best.

B.) 3 Rounds: 15 min Time Cap
400m Run
15 Cal Assault Bike or Row
15 Burpees over Bar
15 Deadlifts 185/135
*Scaled: 10 Cals + 10 Deadlifts
*Women: 12 Cals
*People can start on different movements if the rowers & bikes get too busy.

Cool Down:

Walk 200m then:

2 min each side
At least 1 min each side


A.) EMOM x 5min.
150m Run
EMOM x 5min.
10 DB Deadlifts 70/50s
EMOM x 5min.
150m Run
EMOM x 5min.
15 Box Jumps 24/20″

Rest 5min.

B.) 10min. EMOM:
Odd: 1min. Plank
Even: Max Russian KB Swings 70/53
*Shoot for 20+ Swings
On section 1 you may start anywhere. No rest between each 5min. Section. Make sure BOTH sides of those DB deadlifts touch the ground 🙂


Categories: WOD