Monday, Nov. 30, 2015

One of these is not like the other. When CrossFitting, remember to HAVE FUN! It’s nearly the start of a new month and an increase in your strength cycle — the perfect time to burn those holiday calories and cortisol. See you in the gym!

113015 WOD

A. 7:00 AMRAP with teams of two

Partner 1: Row 500 meters

Partner 2: AMRAP

10 push-ups

20 reverse lunges

30 Russian twists

B. Back squat – week 1 | month 2

[ ADD 10# total to your 1RM or estimated 1RM ]

65% x 5

75% x 5

85% x 5+

C. In 3:00

Run 200 meters

30 double-unders

10 toes-to-bar

ME bear complex (1 power clean + 1 front squat + 1 push press + 1 back squat + 1 push press) (135/95)

Three rounds, resting 1:30 between each. Pick up on bear complex where you leave off. Score is total reps of complex.

>> On-Ramp

In 3:00

Run 100 meters

60 singles

10 sit-ups

ME bear complex with dumbbells

Three rounds, resting 1:30 between each. Pick up on bear complex where you leave off. Score is total reps of complex.