(240) 317-5303

Thursday, November 10, 2016

Strength:
Establish a max unbroken set of :
SHSPU and Kipping HSPU (separately)

If you don’t have HSPU establish max time nose to wall hold or box pike hold.

WOD:
4 Rounds 4 Time:
15 Kettlebell Swings
5 Bar Muscle Ups
20 Goblet Squats
200 m Run

L3: 2/1.5 
L2: 1.5/1 
L1: scale

Wednesday, November 9, 2016

Skill: Rowing Technique

WOD:
Row 1000
30 squat cleans
50 burpees

L3: 135/95
L2: 115/75
L1: scale

*16 min cap

Cashout: Pushup Sally 
(up and down reversed)

Tuesday, November 8, 2016

Strength: 2 Front Squats + 1 Jerk for Max Load (from Rack)

WOD: 
TABATA 20 seconds work/ 10 seconds rest for max reps

Double Unders
Lateral Ball Throws (alternate sides/round)
Ab Mat Situps

November 7, 2016

Get your goat monday!

Pull-up (strict/ kipping/butterfly/ctb/bar muscle up)
Double Unders

“CrossFit Liftoff Workout 3”

AMRAP 15

25 Pull-ups
50 Cal Row
100 OHS
50 Box Jumps
25 Pull-ups

L3: 45/35 24/20
L2/ L1: Scale