Tuesday, Nov. 18, 2014

Tyler Livesay (center), a pro motocross racer, trained with us for a week. His televised competition season starts in January. It’s always cool to see pro athletes use CrossFit to prepare for their sport. On a separate but related note: I had everyone do a “criminal lineup” pose. One of my funnier ideas, I thought, until I looked at the picture. What, people, you don’t know how to do a criminal lineup? You’ve never been booked before? Who did the pose best?

111814 WOD

A. 4:00 Tabata

Consecutive double-unders (every time you miss, do one burpee) or singles

L-sit hold or tuck (every time you drop before 20 seconds is up, do one burpee)

B. Power clean

Take 20 minutes to build to a heavy power clean for the day. After you miss, drop 15% and build back up. After your second miss, you’re done.

C. 15:00 EMOM

Minute 1: 100-meter sprint

Minute 2: 10 burpee box jumps (24/20) (hips don’t have to open)

Minute 3: 12 lunges with kettlebells at side (6/side) (53/35)

>> On-Ramp

15:00 EMOM

Minute 1:00: 100-meter sprint

Minute 2: 10 box jumps / step ups

Minute 2: 12 unweighted lunges (6/side)