Archive Monthly Archives: November 2018

CrossFit WOD, November 15, 2018

11/15/2018

Fitness

Level 1

Level 2
1-Mile Run (Time)
Max Effort 1-Mile Run
Overhead Squat (Max accumulated load after 1 Mile Run)

CrossFit WOD, November 14, 2018

11/14/2018

Fitness
Metcon (Time)
For Time:
30 Calorie Row
15 Burpee
30 Air Squat
15 Ring Row

Level 1
Metcon (Time)
For Time:
40 Calorie Row
30 Burpee Over Rower
20 DB Thruster(35/25)
10 Chest to Bar Pull Up

Level 2
VENOM (Time)
For Time:
40 Calorie Row
30 Burpee Over Rower
20 DB Thruster(50/35)
10 Bar Muscle Up

CrossFit WOD, November 13, 2018

11/13/2018

Fitness
Metcon (Time)
16-12-10
KB Deadlift
Step Up
Sit Up
200m Run

(*15 Minute Time Cap)

Level 1
Metcon (Time)
21-15-9
Deadlift(155/105)
Box Jump (24/20)
Weighted Sit Up(35/25)
400m Run

(*15 Minute Time Cap)

Level 2
Bar Hop (Time)
21-15-9
Deadlift (225/155)
Box Jump (30/24)
TTB
400m Run

(*15 Minute Time Cap)

CrossFit WOD, November 12, 2018

11/12/2018

Fitness
Metcon (Time)
20 Rounds for time of:
5 Air Squat
3 Knee Push Up
1 Hang Power Clean

Level 1
Metcon (Time)
30 Rounds for time of:
5 Wall Ball Shots (20/14)
3 Hand Release Push Up
1 Power Clean(155/105)

Level 2
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004

CrossFit WOD, November 11, 2018

Open Gym Sunday
THIS SATURDAY, November 10th is HAYDEN'S FIGHT

Class at 7:00am will run Hayden's Fight WOD. The 8:30 is scheduled to run longer; we will run Hayden's Fight WOD at this time as well, in addition to other fundraising activities, raffles, etc.

Classes these days are donation based! Please bring what you can to support this incredible family.

OPEN GYM
Metcon
Open Gym

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