Friday, November 30
CrossFit Every 90 seconds for 24 minutes (4 sets): Station 1: 20/15 Calories of Assault Bike Station 2: 15 Burpee Box Jump-Overs Station 3: 250 Meter Row Station 4: 20 Single-Arm DB Snatches (10 per arm)
November 2018
Thursday, November 29
CrossFit 30 Dumbbell Thrusters 30 Alternating Reverse Lunges w/ DB Farmer’s Carry 20 Dumbbell Thrusters 20 Alternating Reverse Lunges w/ DB Farmer’s Carry 10 Dumbbell Thrusters 10 Alternating Reverse Lunges w/ DB Farmer’s Carry
Wednesday, November 28
It’s Bring a Friend Day! All Classes Teams of 2 Alternate partners each movement, AMRAP 15 min: 5 DB Press per arm (10 total) 10 toes-bar 15 cal bike
Tuesday, November 27
All Classes Teams of 2 AMRAP 16 min: 800m Row 20 Dumbbell Box Step-Overs
Monday, November 26
All Classes AMRAP 10 minutes of: 5 push-ups 10 burpees 15 sit-ups
Thursday, November 22
Gym Closed Happy Thanksgiving!
Wednesday, November 21
All Classes Teams of 2 AMRAP 10 min: 20 dumbbell shoulder-overhead 40 double-unders *partners can share work load, only one person works at a time
Tuesday, November 20
All Classes ‘Bert’ Teams of 3, partners run together but split up work however they choose For time: 50 burpees 400m run 100 push-ups 400m run 150 walking lunges 400m run 200 squats 400m run 150 walking lunges 400m run 100 push-ups 400m run 50 burpees
Monday, November 19
All Classes Pick your biggest weakness: bike or row 10 rounds for max calories of: Row/Bike 45 seconds, rest 15 seconds Row/Bike 30 seconds, rest 30 seconds Row/Bike 15 seconds, rest 45 seconds *there is no rest between rounds.
Saturday and Sunday, November 17 & 18
Saturday Oaken Bucket WOD with CFWL! 9a-10a: Open Gym/Warmup 10am: Competition begins 2pm: Competition ends 2-3pm: Clean up 3pm: Lunch with CFWL @ TBD Sunday Rest Day Take a yoga class or ROMWOD. Relax and prepare for next week!
