FRIDAY 20191115

WOD: 6 Rounds of

3 Benchpress @ BW
6 T2B
12 Calorie Row

THURSDAY 20191114

WOD: 20 min AMRAP

5 Burpees
6 Split Jump Lunges
7 Kettlebell swings @ 53/35#
100m Sprint

WEDNESDAY 20191113

WOD: 20 min AMRAP "IGUG"

5 Power cleans @ 115/85#
10m Overhead barbell carry @ 115/85#
10 Abmat situps
10m Overhead barbell carry

TUESDAY 20191112

WOD: Crossfit 20.5 (scaled)

40 C2B
80 Calorie Row
120 Wallballs @ 16/12#

(Broke it up into 10 rounds 4,8,12)

HAPPY VETERANS DAY!!

Enjoy that free food while you can!

500 MILE CHALLENGE

Today is the start of our 1st annual 500 mile challenge. The challenge will run until 1 NOV 2020. Actual runs , road or treadmill,  no Fitbit steps or anything bogus like that. Log your runs , I'm working on a official form.

GO FORREST, RUN FORREST!!

FRIDAY 20191101

WOD: CFT

5 rounds of :

21s (barbell curls, 7bottom 7 top 7full curl)
15 Russian Twist @ 35/26# KB
9 Snatches @ 95/75#

THURSDAY 20191031

WOD: TRICK OR TREAT

30min AMRAP

Using a deck of cards:

♥️- 1 Shuttle Run (200m regardless of #)

♦️- Calories on Rower

♣️ or ♠️- Burpees

ACE = 1
FACE CARDS = 10

WEDNESDAY 20191030

WOD: 18 min AMRAP (IGYG)

1 Power Clean*
1 Hang Squat Clean*
1 Hang Squat Thrusters*
6 Pull ups

*Clean complex is done without releasing
Barbell @ 135/95#

TUESDAY 20191029

WOD: CrossFit Open 20.3 (Scaled)

21-15-9

Deadlift @ 135#
HR Pushups

21-15-9

Deadlift @ 185#
100ft Bearcrawl

MONDAY 20191028

WOD: 5K Run or 8K Row