Thursday, November 10, 2011
Skill
Deadlift
Conditioning
21-15-9 reps of:
Calorie row
Overhead squats (95#/65#)
Burpees
Wednesday, November 9, 2011
StrengthÂ
3×5 Shoulder press
Conditioning
Tabata front squats (65#/45#)
Immediately after the 10 seconds of rest of round 8:
Run 400m for time.
Tuesday, November 8, 2011
For time:
Run 800m
10 KB swings (70#/55#)
10 Sit ups
Run 600m
15 KB swings (70#/55#)
15 Sit ups
Run 400m
20 KB swings (70#/55#)
20 Sit ups
Run 200m
25 KB swings (70#/55#)
25 Sit ups
Sunday, November 6, 2011
We’re getting it from the source (K-Star) today!
CrossFit Movement & Mobility Trainer’s Course
@ Guerrilla Fitness CrossFit Montclair.
10 x 100m sprints
rest 90 seconds between efforts
Saturday, November 5, 2011
PARTNER WOD
AMRAP in 16 minutes of:
**10 Parallette pass-throughs**
10 Snatch (115#/65#)
10 Pull ups
10 Deadlift (185#/275#)
10 Ring dips
Wednesday, November 2, 2011
For time:
20 Toes to bar
30 KB swings (70#/55#)
40 Box jumps (30″/24″)
50 Double unders
– RECORD TIME –
Rest exactly 5 minutes and then shoulder an atlas stone as many times as possible in 1 minute.
(122#/79#)
