CROSSFIT WOD

11/19/18 – CrossFit

CrossFit Workout of the Day

Skill: (10 min)
Pull-ups

Strength: (20 min)
Front Squat

80/5 85/3 90/2 80/5 85/3 90/2

WOD: (20 min)
-4 Rounds for time-

25/20 calorie Row
16 Pull-ups
16 DB Push Press (50/35)

17 min cap

L1: 25/15, Jumping Pull-ups
L2: 35/25, Assisted pull-ups
L3: Rx
L4: 70/50, CTB pull-ups

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11/17/18 – CrossFit

CrossFit Workout of the Day

Skill (10 min)
Handstand push-ups

Strength (20 min)
Back Squat

5-3-2-5-3-2
(75-80-85%)

WOD (20 min)
-2 Rounds-

Every 8 minutes, complete:

600m run
30 DB Snatch (50/35)
20 HSPU

L1: 300m run, light DB, seated DB press or hand release push ups
L2: 35/25# DB, box pike HSPU
L3: As RX
L4: 70/50, strict HSPU

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11/16/18 – CrossFit

CrossFit Workout of the Day

Fortius Friendsgiving Day! Bring a friend for free to class!

Please join us after the 6PM class at the Linda Vista location for food, friends and festivities! BYOB and bring a dish to share!

Skill (15 min)
Movement review

WOD (30 min)
-Teams of 2-

30 min AMRAP

50 Wallballs (20/14)
50 alternating partner sit ups
50 Alt. Hand Release push-ups
400m Run
50 Alt. Hand Release push-ups
50 alternating partner sit ups
50 Wallballs (20/14)

Scale as needed

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11/15/18 – CrossFit

CrossFit Workout of the Day

Skill (10 min)
Rope Climbs
Devil presses

Strength (20 min)
Bench Press

10-9-8-7-6-5-4-3-2-1

At bodyweight (or scale as needed)

18 minutes to complete

WOD (20 min)
-5 Rounds For Time-

2/1 Rope Climbs
15/12 calorie assault bike or Row
5 Devil Press + 10 Box Step up .alt (50/35) (24/20”)
2 pike around the world hs-Walks

20 min cap

L1: Ring rows, 10/8 cal, light DB
L2: Chin ups or ring rows, 12/10 cal, 35/25# DB
L3: As RX
L4: Legless, 70/50

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