CrossFit WOD 11/27/19

Warm-up
Metcon (AMRAP – Reps)

“Pool Shark”

Single Arm OH Carry 50ft each arm

Wallball Push-press x15 10/11ft

Unbroken Double unders (call it)

Rest 90s

5 Rounds
*A heavy weight for the carry.

**A weight where the target can be achieved.

***Heres the Game:

-Your score starts @ 0.

-Before each round call your target number of Jump rope passes.

-If you hit your target, add the reps to your score.

-If you miss your target, you subtract total called reps from score.

-Your score may go into the negative.

-Single under passes can pick intervals of 10

-Double Unders can pick intervals of 5.

-Winner of the day for Male/Female, Single and Double divisions will receive one free menu item from Elizabethtown Coffee Company.

Workout of the Day

CrossFit

  • CrossFit WOD 3/5/2021

    Bench Press (5@40% – 5@50% – 5@60%)
    *This is a deload week. Don’t neglect attention to detail because the weight is relatively light in comparison to our previous week’s outputs. These type of weeks are a great opportunity to hone in on any faults that may have been observed during our heavier weeks.

    **We will begin the press next week.
    CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
    15-Minute AMRAP of:
    9 Deadlifts, 155# / 100#
    12 Push-ups
    15 Box Jumps, 24″ / 20″

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