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November 2014

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11/29/2014 / Last updated : 11/24/2014 jmorri19 Uncategorised

Snatch & Jump

Workout of the Day 6 Min EMOM 3 TnG DB Snatches then 9 Min AMRAP 10 DB Snatches 70/50 30 Double Unders Post your scores to the Whiteboard.

11/28/2014 / Last updated : 11/24/2014 jmorri19 Uncategorised

Run, Pull, Squat, & Handstand

Workout of the Day 7 rounds for time of: Run 150 meters 7 Chest to bar pull-ups 7 Front squats (135 lbs) 7 Handstand push-ups Post your scores to the Whiteboard.

11/27/2014 / Last updated : 11/24/2014 jmorri19 Uncategorised

Closed

Workout of the Day Eat for time! Post your scores to the Whiteboard. FUEL UP!

11/26/2014 / Last updated : 11/24/2014 jmorri19 Uncategorised

Dead Lifts & Box Jumps

Workout of the Day Deadlift Find your 5 rep max. 5-5-5 then Max Height Box Jump then 21-15-9 Dead Lift 225/135 Box Jump 30/24 Post your scores to the Whiteboard.

11/25/2014 / Last updated : 11/24/2014 jmorri19 Uncategorised

DG

Workout of the Day Thruster Find your 3 rep max. 3-3-3-3-3 then “DG” Complete as many rounds as possible in 10 minutes of: 8 Toes to bar 35 pound Dumbbell thruster, 8 reps 35 pound Dumbbell walking lunge, 12 steps Post your scores to the Whiteboard.

11/24/2014 / Last updated : 11/23/2014 jmorri19 Uncategorised

Every Day Warrior 4

Workout of the Day 15MIN AMRAP 60 CAL ROW 50 BURPEE BAR JUMP OVERS 30 G2OH 95/65 10 C2B PULL UPS then WEIGHTED PULL UPS 3-3-3-3-3 Post your scores to the Whiteboard.

11/22/2014 / Last updated : 11/16/2014 jmorri19 Uncategorised

Open Gym

Workout of the Day Make up day. Complete WOD missed through the week. Post your scores to the Whiteboard.

11/21/2014 / Last updated : 11/16/2014 jmorri19 Uncategorised

Row & HSPU

Workout of the Day 8 MIN EMOM 3 SQUAT CLEANS then 21-15-9 Cal Row HSPU Post your scores to the Whiteboard.

11/20/2014 / Last updated : 11/16/2014 jmorri19 Uncategorised

14.1

Workout of the Day Weighted Dips 10 mins to find heavy single then CrossFit Games Open Workout 11.1 / 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (75lb / 55lb) Post your scores to the Whiteboard.

11/19/2014 / Last updated : 11/16/2014 jmorri19 Uncategorised

Bring Sally Up

Workout of the Day Shoulder Press Find your 1 rep max. 10 mins to find max then Deadlift Find your 1 rep max. 10 mins to find max then Back Squat Find your 1 rep max. 10 mins to find max then Bring Sally Up Back Squats Post your scores to the Whiteboard.

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