
WOD 11.13.17
WODYour 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
WODYour 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
WODYour 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
WODYour 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
WODYour 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
WODYour 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
WODYour 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
WODYour 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…

WOD 11.5.17
WODYour 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
WODYour 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