In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
Strength:
5×5 Front Squat
Workout:
Tabata
Sit Ups
2 min Rest
Push Ups
2 min Rest
Pull Ups
Strength:
5×3 – Strict Pull Up
Workout:
For Time:
2k Row
Preview of workouts for the week of 11/2/20:
Monday 11/2 – Row or Bike
Tuesday 11/3 – Toes 2 Bar, Box Jumps
Wednesday 11/4 – Bike, Kettlebell Swing, KB Push Press(Single Arm)
Thursday 11/5 – Sit Up, Pull Up, Push Up
Friday 11/6 Bike/Row, Hang Power Snatch
Saturday 11/7 – TBD
Sunday 11/8 – Gym Closed
WODs are subject to change.
Workout:
6 Rounds
5 Snatch 135/95
400m Run
5 Front Squats 135/95
25 Slam Balls
100m Med Ball Carry
Strength:
Build to a Heavy 3-Rep Deadlift
Workout:
AMRAP x10 Minutes
5 Bent Over Rows*
10 Hand Release Push-Ups
15 Air Squats
*Bent Over Row weight should allow for unbroken reps
Strength:
15-12-12-10
Bent Over Rows
Workout:
3 Rounds For Time:
400m Run
30 Box Jumps 24/20
20 Tuck-ups
“NCX Baseline I”
Strength:
Establish a Heavy 3-Rep Power Clean
Workout:
AMRAP x 12 Minutes
250m Row or 12/10 Cal Bike
9 Power Cleans
6 Push Press
Level Method Modification – Weightlifting Level
Br and Up – 115/75
P to P III – 75/55
Bl to Bl III – 65/45
O3 and Below – 45/35
Hero WOD – “Danny”
AMRAP in 20 minutes
30 Box Jumps (24/20 in)
20 Push Presses (115/75 lb)
30 Pull-Ups
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege.
Daniel is survived by wife Jenni and daughter Jojiye.
The “Danny” Hero WOD was first posted on crossfit.com as the workout of the day for Thursday, April 16, 2009 (090416).
6 Rounds
400m Run
6 Chest to Bar Pull Ups
12 Back Squats 115/75
100m Farmer Carry (2 dbs, kbs, plates)
6 Diamond Push Ups
12 Deadlifts
STRENGTH:
7-5-5-3-3*
Thruster
WORKOUT:
For Time
21-18-15-12-9-6
Thrusters
*Complete 15/12 Cal Row after each set.
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
