CrossFit WOD, November 28, 2020
23 Box Step Ups
23 KBS(Russian)
23 DB Snatch
23 Sit Ups
23 Ring Rows
23 Knee Push Ups
23 Lunges
23 Air Squats
23 Push Press
23 Medball Clean
23 Burpees
46 Box Step Ups(20/20)
46 KBS
46 DB Snatch
46 Hanging Knee Raises
46 Jumping Pull Ups
46 Push Ups
46 Lunges
46 Wall Ball(14/10)
46 Push Press(45/35)
46 Hang Power Clean(45/35)
46 Burpees
46 Box Jumps(20/20)
46 KBS(35/25)
46 KB Snatch(35/25)
46 Toe To Bar
46 Pull Ups
46 Handstand Push Ups
46 Lunges
46 Wall Ball(20/14)
46 Push Press(75/53)
46 Power Clean(75/53)
46 Burpees
CrossFit WOD, November 26, 2020
25 Pull-ups
50 Push-ups
75 Squats
400m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
CrossFit WOD, November 25, 2020
400/300m Row or 20/16 Calorie Bike
20 DB Snatch
20 Box or Plate Step Ups
10 Hanging Knee Raises
50 Ft. Bear Crawl
Score is Slowest Time
500/400m Row or 30/24 Calorie Bike
40 DB Snatch(40/25)
30 Box Step Ups(20/16)
20 Hanging Knee Raises
100 Ft. Bear Crawl
Score is Slowest Time
500/400m Row or 30/24 Calorie Bike
40 DB Snatch(50/35)
30 Box Step Ups(24/20)
20 TTB
100 Ft. Hs Walk
Score is Slowest Time
CrossFit WOD, November 24, 2020
10 Rounds
5 Air Squats
3 Burpees
1 Medball Clean
200m Run
10 Rounds
5 Air Squats
3 Burpees
1 Medball Clean
15 Rounds
5 Wall Balls(14/10)
3 Burpees
1 Power Clean(115/75)
400m Run
15 Rounds
5 Wall Balls(14/10)
3 Burpees
1 Power Clean(115/75)
15 Rounds
5 Wall Balls(20/14)
3 Burpees
1 Power Clean(155/105)
800m Run
15 Rounds
5 Wall Balls(20/14)
3 Burpees
1 Power Clean(155/105)
CrossFit WOD, November 23, 2020
Still touch n go every set and all sets at the same weight!!
Let’s have some fun and pick up some heavy weights 🙂
*Every time you break 50 Single Unders.
*Every time you break 75 Single Unders.
*Every time you break 50 Double Unders