Tuesday 201124 Steph lunging during the 0530 hr class Workout of the day For max load: Front squat, 5-5-3-3-3-1-1-1-1 reps
Monday 201123 Bridget and April pressing and swinging through the Saturday WOD Workout of the day 21-15-9 reps for time: Power cleans, 60 kg Handstand push-ups
Saturday 201121 Kaelan lunging during the 1100 hr class Workout of the day “Taylor” 4 rounds for time of: Run 400 m 5 burpee muscle-ups If you’ve got a 20-lb. vest or body armor, wear it.
Friday 201120 Kelly dumbbell pressing during the 1130 hr class Workout of the day Complete as many rounds as possible in 20 minutes: 4 ring dips 6 hanging hip touches 12 front rack reverse lunges, 30 kg barbell
Thursday 201119 Rhonda dumbbell lunging during the 1100 hr class Workout of the day For time: 100 double unders 21 devil presses, 35 lb dumbbells 100 double unders 15 devil presses, 35 lb dumbbells 100 double unders 9 devil presses, 35 lb dumbbells
Wednesday 201118 April dumbbell pressing during the 0530 hr class Workout of the day For max load: Pull-ups forward grip, 1-1-1-1-1 reps Pull-ups reverse grip, 1-1-1-1-1 reps
Tuesday 201117 Brooke dumbbell presess during the 1100 hr class Workout of the day For time: 30 squat snatches, 50 kg
Monday 201116 Shannon racks the kettlebell during the 1100 hr class Workout of the day Five rounds for time: 15 double-pump burpees 4 legless rope ascents, 15 ft
Monday 201109 Lillie pressing the kettlebell during the 5:30 AM CrossFit class Workout of the day For time: 90 double-unders 9 muscle-ups 80 double-unders 8 muscle-ups 70 double-unders 7 muscle-ups 60 double-unders 6 muscle-ups