WOD 11.29.24

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Reminder - 9:00 & 10:00 AM Clsasses Only A.For Rounds and Reps 20 Minute AMRAP 400M Run 25 Sumo Deadlift High-pull 43/29 200M Single Arm Kettlebell Carry 2/1.5P B. For. Load Alternating EMOM x 10 Minutes Minute…

WOD 11.28.24

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Happy Thanksgiving! 8:00 & 9:00 AM Classes Only For Consistency E5MOM x 5 Rounds 10 Thruster 52/34 10 Toes-to-Bar 20 Calorie Any Machine 40 Double Under – Rest The Remainder Of Round – Score Is Slowest Round …

WOD 11.27.24

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A. For Load Part 1: E2MOM x 6 Minutes 1 3-Position Clean + Jerk @ 75% Immediately Into... Part 2: E2MOM x 6 Minutes 1 Hang Clean + 1 Clean + 1 Jerk Set 1-2: 80% Set 3: 85% Immediately Into... Part 3: E2MOM x 6 Minutes 1…

WOD 11.26.24

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A. Super Set Alternating EMOM x 10 Minutes Minute 1 | 3-5 Bar Muscle-up MInute 2 | 15 Hollow Rock B. For Time 1-2-3-4-5-6-7-8-9-10 Reps Of... KB Swings 2/1.5P Burpee Pull-up-to-Target 6"  

WOD 11.25.24

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A. For Load Bench Press 1-1-1-1-1-1-1 B. For Time 15 Ring Dip 1000M Row 15 Ring Dip 750M Row 15 Ring Dip 500M Row  

WOD 11.24.24

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A. For Time 9-7-5 Reps Of... Deadlift Hang power cleans Front squats – Perform With 84/57 Barbell – Compare To May 10, 2024 B. For Load and Quality 200M Heavy Object Carry 100M Single Arm Dumbbell Overhead Carry…

WOD 11.23.24

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For Time With Partner 3 Rounds 400M Run 30 Walking Lunge 30 Pull-up Start at 15:00 And Go To Completion 3 Rounds 400M Run 20 Wall Ball 20/14#, 10/9' 20 Toes-to-Bar – Run together; split the remaining work evenly. …

WOD 11.22.24

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A. For Load E2MOM x 6 Minutes 1 Hang Snatch @ 75% Immediately Into... E2MOM x 10 Minutes 1 Snatch Pull + 1 Snatch @ 80% B. For Rounds And Reps CrossFit Open 22.1 15 Minute AMRAP 3 Wall Walk 12 Alternating Dumbbell…

WOD 11.21.24

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A. For Reps and Time 2:00 Max Rep Bar Muscle-up Rest 3:00 Minutes Then Go Directly Into... 3 Rounds 50 Double Under 40 Sit-up 30 Push-up 20 Alternating Pistol B. For Load E2MOM x 10 Minutes 5 Weighted Strict…

WOD 11.20.24

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A. For Load Bench Press 3-3-3-3-3+ B. For Time Buy-in: 400M Run Directly Into... 15-12-9-6 Reps Of... Single Arm KB Push Press - Right Single Arm Kettlebell Overhead Reverse Lunge - Right Single Arm Kettlebell…