Prep 2 Sets Single leg wall sit x 15 sec per leg Ostrich Walk x 20 meters Alternating Low Cossack Squat Switch x 7 per leg Essentials A. 3 Sets Landmine rotational clean x 7 per side Landmine Hack Squat x 7 per side Landmine Single Leg RDL x 7 per side On the 3
Prep 2 Sets Single arm opposite Leg Plank x 15 sec per side Plank Rock x 15 reps Bottom of Bench Dip hold x 20-30 sec Essentials A. 3 Sets Tall kneeling Kettlebell press R x 3 reps Tall kneeling Kettlebell Windmill R x 3 reps Rest 20 sec Tall kneeling Kettlebell press L x
Prep 2 Sets Perfect stretch walk x 10 reps Under switch to Crab Reach x 10 reps No Pushup burpee x 10 reps Essentials A. 3 Sets Back Squat x 5 reps Rest 20 sec Lunge Jump x 16 reps as high as possible Rest 20 sec Assault Bike x 25 sec sprint On the
Prep 9min Emom 1.Scorpion Taps x 10 reps 2.Kettlebll Halo x 5 reps per direction 3.Straight Leg Crab walk x 25 ft forward 10 backwards Essentials A. 3 Sets Half Kneeling Goblet Press on right leg x 5 reps Half Kneeling Goblet Press on Left Leg x 5 reps Rest 20 sec Kneeling Kettlebell Diamond
Prep 2 Rounds Single Unders x 45 sec Alternating Cossack Squat x 4 reps per side with 3 sec pause on each rep Quadruped Alternating Shoulder taps x 10 per side Essentials A. 12 min practice this complex at a light to moderate load Hang Power snatch Above the Knee + Hang Power Snatch Below
Prep 9min emom 1.Bear Crawl x 25 feet forward and 25 feet backwards 2.Side Plank Switch x 6-8 per side 3.Push Up to Toe Touch x 10 reps Essentials A. 4 Sets Standing Shoulder press x 6-8 reps tempo 21×1 Rest 20 sec Incline Push Up x 10-15 reps as fast as possible On the
Prep 2 Sets Single leg wall sit x 15 sec per leg Ostrich Walk x 20 meters Alternating Cossack Squat x 10 per leg Essentials A. 3 Sets Dual Dumbbell Romain Deadlift x 10 reps Dual Dumbbell Split squat x 10 reps per side Single Dumbbell Hip Thrust x 10 reps On the 3 min
Prep Trees and Lumber Jacks Essentials A. ‘If 2020 was a WOD’ Partner chipper For time : Power clean x 60 reps Row x 60 cal Shoulder to overhead x 50 reps Wall ball x 50 reps Front rack Step back Lunge x 40 reps Toes to Bar x 40 reps Thruster x 40 reps
Prep 6 min 1.Row x 15 sec hard 2.Complex (4 Air Squats + 4 Jump Squats + 4 Step back lunges per leg) Essentials A. 3 Sets Back Squat x 7 reps Rest 20 sec Squat Jump x 15 reps as high as possible Rest 20 sec Assault Bike x 30 sec sprint On the
Prep 2 Sets Scorpion Heal Taps x 10 reps Ring Face Pulls x 10 reps pause 2 sec at top of each rep Crab walk x 10 meter forward 10 backwards Essentials A. 3 Sets 90/90 Kettlebell Tricep Extension x 7 reps Ring Bicep Curl x 7 reps 90/90 Kettlebell Pull Over x 7 reps
Prep Rower Fish Game Essentials A. 12 min practice this complex at a light to moderate load Power Snatch + Hang Power snatch Above the Knee + Hang Power Snatch Below the knee B. 3 Sets Heavy Kettlebell Swing x 15 reps Boat Hold x 20 sec Broad Jump x 9 reps Row x 250
Name: Taylor Reardon Age: 26 Occupation: I’m currently a server but I’m starting a new role as a Customer Service Representative! Hometown: Plant City, FL Class time do you usually attend: 12:30pm Favorite WOD: Anything with a rope climb, running, or box jumps, as an AMRAP Favorite CF Movement: Any movement I can’t do.
Prep 2 Sets Quadruped crawl x 10 meters forward 10 backwards Reverse Plank to Side Plank Switch x 5 per side Extended Arm wall Plank x 20-30 sec Essentials A. 3 Sets Alternating Dual Kettlebell Gorilla Row x 8 reps per arm Rest 15 sec Body Row x 10-15 reps as fast as possible On
Prep 2 Sets Bike x 30 sec Single leg wall sit x 15 sec per leg Low Switch Cossack Squat x 8 per leg Essentials A. 3 Sets Landmine low Cossack Squat x 7 per side Landmine Goblet Reverse Lunge x 7 per side Landmine Push Press x 7 per side On the 3 min
No Excuses CrossFit is excited to celebrate its 12-year anniversary in December! We want to celebrate with you and have come up with a fun week of activities that we hope you will enjoy. The week long celebration kicks off on Monday, November 30 and will conclude on Saturday, December 5 with a team workout.