Monthly Archives: November 2013

Monday, November 25

STRENGTH: BACK SQUAT 20 reps @ 50% of 1 rep max 10 reps @ 75% of 1 rep max 5 reps @ 85% of 1 rep max Met-Con WOD: Seven rounds for time of: 7 Handstand Pushups (or sub elevated push ups) 7 Thrusters … Continue reading

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Monday, November 18

Strength: Power Cleans (or Cleans) 2 reps on the minute for 7 minutes increase the weight each round Met-Con WOD: 80 Back Squats 65/45 70 Sit Ups 60 Weighted Lunges 65/45 (sub is unweighted lunges) 50 Push Press 65/45 (sub … Continue reading

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Monday, November 11

I have ATLAS wrist wraps for sale: $20 if interested STRENGTH: Clean and Jerk 3 sets of 5 @ 75%, 80% and 85% of your last week’s Power Clean effort Met-Con WOD: Partner Action PART A – 15 minute time … Continue reading

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Monday, November 4

Well, it is time for us to determine some strength benchmarks, so we are going to do the CrossFit Football Total It is imperative that you warm up properly arrive at 5:30 if you need extra time to prime the … Continue reading

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