WOD 11.13.17

Your CrossFit Marin workout of the day is:

A. Work up to a heavy single
Squat Clean

B. For time:

20-15-10 reps of:
Overhead Squat 43/30KG
Thruster 43/30KG”

WOD 11.12.17

Your CrossFit Marin workout of the day is:

A. Partner Workout

For time:
100 Chest 2 Bar Pull Up
200 Overhead Lunge w/ Plate 20/15KG
100 Toes 2 Bar
100 Burpee Over Plate

In teams of two, only one athlete working at a time.

WOD 11.11.17

Your CrossFit Marin workout of the day is:

A. Test for max distance:

Vertical Jump
Broad Jump
Med Ball Overhead Toss 25/20LB

B. 10 rounds for time:

15 Deadlift 61/43KG
15 Push Up

WOD 11.10.17

Your CrossFit Marin workout of the day is:

A. Work up to a heavy
Split Snatch

B. As many rounds as possible in 8 minutes:

7 Hang Split Snatch 50/35KG
3 Pull Over

WOD 11.9.17

Your CrossFit Marin workout of the day is:

A. Superset:
Front Squat
3-3-3-3-3
Skill Work
Handstand Pirouette

B. For time:
25 Wall Ball 25/20LB
400M Run
25 Wall Ball 25/20LB
400M Run
25 Wall Ball 25/20LB

WOD 11.8.17

Your CrossFit Marin workout of the day is:

A. Superset

Push Press
5-5-5-5-5
L-Hang
5 x 20 Sec

B. 5 rounds for time:
2 Rope Climb
10 Burpee

WOD 11.7.17

Your CrossFit Marin workout of the day is:

A. Establish 1RM
Deadlift

B. “Christine”
3 rounds for time:

500M Row
12 Deadlift @ Bodyweight
21 Box Jump 24/20”

WOD 11.6.17

Your CrossFit Marin workout of the day is:

A. 3 5-minute rounds for max reps at each station:

From 0:00-2:00 Run 400m then Double Unders
From 2:00-3:00 Dumbbell Push Jerk 35/25LB
From 3:00-4:00 Pull Up
From 4:00-5:00 Dumbbell Hang Squat Clean 35/25LB

Rest 5 minute between rounds.

courtesy of crossfit.com

WOD 11.5.17

Your CrossFit Marin workout of the day is:

A. Hang Squat Snatch
3-3-2-2-1-1-1

B. For time:
50 Box Jump 24/20”
100 Sit Up
50 Box Jump

At the top of each minute perform 5 Wall Ball.

WOD 11.4.17

Your CrossFit Marin workout of the day is:

A. Bench Press
5-5-5-5-5

B. 5 rounds for max reps:

With a 2 minute clock:
30 Russian Kettlebell Swing 2/1.5P
Max Cal Row