November 2020


At Home WOD WOD A 20 Minute AMRAP 10 handstand push ups 30 single-leg squats, alternating WOD B 20 minute AMRAP 10 Push ups 30 Air Squats Conditioning: Planks around the world. Lift each hand and foot off the ground while holding a plank, then lift a hand and a foot simultaneously. Do this for […]

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Home WOD “It is not that we cant play because we ‘got old’ it is that we ‘got old’ because we stopped playing.” Unknown. Complete as many rounds as possible in 20 minutes of:3 Wall climbs10 Up-downs5 Parallette pass-throughs (forward + back = 1) Lock out those hips! 10 Grasshoppers (right + left = 1)

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Open WOD 14.1 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30

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WOD Compliments of CrossFit HQ 5 rounds each for time of: Max-calorie row in 60 secondsTurkish get-ups 50/25lb Rest between rounds Complete a total of 40 reps (or calories) each round. For example, if you row 25 calories, complete 15 Turkish get-ups that round. If you row 30 calories, complete 10 Turkish get-ups that round

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“We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser’s gambit.” Greg Glassman 5 Rounds EACH for time and load of: 1 Clean (squat) and Jerk 1 Clean (squat) and Jerk adding 5-10lbs 1 Clean (squat) and

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Every minute on the minute for 30 minutes perform: 5 pull-ups 10 push-ups 15 squats If you fall behind the clock, keep going for the entire 30 minutes but the first time you fall behind and cannot complete the 5,10,15 reduce the reps to 4,8,12, if you fall behind on that rep scheme too then

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