Programming 11/11/19-11/18/19


Monday

Group Dynamic Warmup

A)Conditioning:

EMOM 8

15/12 Cal Row- 12/10- 10/8

:30 Max Push ups

*4min break

EMOM 8

15/12 Cal Bike-12/10- 10/8

:30 Max Sit ups

*Score = Max Push Ups and Sit ups 

A)Partner WOD: AMRAP 25

50 Plate Burpees

50 Plate G2OH

50 T2B *Partner Must Hold Plate OH

40/40/40

30/30/30

20/20/20

10/10/10….continue back up 20-30-40-50

Tuesday

Strength Test

“CrossFit Total”

3 Attempts at each lift

Back Squat

Deadlift

Strict Press

Total Score=Heaviest of all three successful lifts added together.

Wednesday

Endurance Test

Thursday

Every Second Counts

Friday

Make Up Day

*Perform one of the tests from Tuesday/Wednesday/Thursday if you missed one. 

If you have completed all of those we will have a partner WOD available.

Saturday

Group CrossFit 9AM

Sunday 

Open Gym 1-3PM

Categories: WOD

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