Workout of the Day

WORKOUT OF THE DAY, NOVEMBER 30TH 2022

WOD: #recharge day/move steady 5 Rounds 600/500m Ski, Bike Erg or Row *Can sub 400m Run 30 Air Squats Athletes Choice of: 50′ HS Walk, :50 HS Wall Hold, 5 Wall Climbs, 10 Strict DB Press or 8 Handstand Pushups CASHOUT: #Bodybuilding 3×10 Barbell Bicep

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WORKOUT OF THE DAY, NOVEMBER 30TH 2022

WOD: Every 3:00 for 15:00 40 Double Unders *60 Singles 10 Deadlift 205/145 *185/125lbs 20 Box Step Ups 24/20″ 50/35 *Alternating DB Lunges FINISHER: #Open WOD 15.5 27-21-15-9 Calorie Row *Scale 75/55lbs Thrusters 95/65 [75/55] 10 Min Cap STRENGTH (Optional): #Weighted Strict Pull Ups EMOM

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WORKOUT OF THE DAY, NOVEMBER 29TH 2022

WOD: #cleans and ladders 3x AMRAP 3 / 2:00 Rest Climb the Ladder 1 Power Clean 1 Bar Facing Burpee 2/2, 3/3, etc.. R1 – 135/95 (115/75) [95/65] R2 – 165/115 (135/95) [115/75] R3 – 185/125 (165/115) [135/95] STRENGTH: #bench press Every 2:00 for 6:00

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WORKOUT OF THE DAY, NOVEMBER 28TH 2022

WOD: #ball is life For Time (18 Min Cap) 45 Wallballs 20/14 500m Bike Erg or 250m Row/Ski Erg 45 Box Jump Overs 24/20″ 500m Bike Erg or 250m Row 30/500m/30/500m, 15/500m/15/500m STRENGTH: #Front Squat In 13:00 establish a Heavy Single BODYBUILDING (OPTIONAL): Bench Press

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WORKOUT OF THE DAY, NOVEMBER 25TH 2022

WOD: #day after EMOM 20 MIN 1: 15/12 Calorie Row (Or Machine) MIN 2: 12 Pistols *Scale to Jumping Split Lunges MIN 3: 12-15 Pull Ups *Scale to Ring Rows or Barbell Rows MIN 4: 12 Front Squats 135/95 (115/75) [95/65] You should finish each

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WORKOUT OF THE DAY, NOVEMBER 24TH 2022

Thanksgiving Day, Thursday 11/24 we will be OPEN for the 8am Group CrossFit WOD and 9am -10am Open Gym. We will be closed for the 6am-8am Open Gym and Closed in the PM. We will have our regular schedule on Friday. Have a great Holiday

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WORKOUT OF THE DAY, NOVEMBER 23RD 2022

Thanksgiving Day, Thursday 11/24 we will be OPEN for the 8am Group CrossFit WOD and 9am -10am Open Gym. We will be closed for the 6am-8am Open Gym and Closed in the PM. Have a great Holiday Week. It’s Recharge Week too! Enjoy! WOD: #recharge

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WORKOUT OF THE DAY, NOVEMBER 22ND 2022

#recharge day 2 AMRAP 8 Climb the Ladder 1 Wall Walk *10 Plank Taps (R/L=2) **Times by 2 for Wall Climbs 3 DB Snatch 50/35 2/6, 3/9, 4/12, etc… Rest 3:00 AMRAP 8 Climb the Ladder 1 Bar Muscle Up *Scale to Burpee Pullup 3

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WORKOUT OF THE DAY, NOVEMBER 21ST 2022

Thanksgiving Day, Thursday 11/24 we will be OPEN for the 8am Group CrossFit WOD and 9am -10am Open Gym. We will be closed for the 6am-8am Open Gym and Closed in the PM. Have a great Holiday Week. It’s Recharge Week too! Enjoy! WOD: #recharge

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WORKOUT OF THE DAY, NOVEMBER 18TH 2022

#get fit 1-10 Thrusters 95/65lbs *Athlete Can Sub 50/35lbs if desired 30 Double Unders *45 Singles *4 Cal Ski 12 Min Cap STRENGTH: #front squats In 12:00 Complete 12 Reps @ 50% 1RM 9 Reps @ 65% 6 Reps @ 80% Find a 5RM in

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