Nov29

11.29.2018

Thurs Nov 29 – “Better Half” On the 1:30 x 7: 7 Dumbbell Strict Presses 7-6-5-4-3-2-1 Deadlifts “1 Mile Run” For Time: 1 Mile RunCrossFitUSA wpadmin@radiusonline.com

Nov28

11.28.2018

Wed Nov 28 – “Long Gone” 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Dumbbell Snatches (50/35) 1 Minute Calorie Bike 1 Minute Rest

Nov27

11.27.2018

Tues Nov 27 – “Inside Out” 10/02 For Time: 800 Meter Run 21 Power Cleans (155/105) 400 Meter Wreckbag Run (50/35) 21 Burpee Box Jump Overs (24/20)

Nov26

11.26.2018

Mon Nov 26 Overhead Squat 5 Sets of 5 Pausing Snatch Deadlift 5 Sets of 5 Power Snatch 5 Sets of 5

Nov24

11.24.2018

Sat Nov 24 – “Heartburn” For Time: 1 Mile Run 10 Rounds of “Bergeron Beep Test” (75/55)

Nov21

11.21.2018

Wed Nov 21 – “Clothesline” Push Press Heavy Set of 10 AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4 Box Jump Overs (24/20) …. Up by (2) reps until the finish.

Nov20

11.20.2018

Tues Nov 20 – “Flip Flop” 30-20-10: Kettlebell Swings (53/35) Calorie Bike Directly into… 10-20-30: Deadlifts (135/95) Calorie Row Women Complete (21-15-9, 9-15-21) Calories on Machines.

Nov19

11.19.2018

Mon Nov 19 – “Wasabi” Front Squat 3 Sets of 5 For Time: 5 Laps (1,000 Meter Run) 40 Pull-ups 30 Front Squats (135/95) 20 Barbell Facing Burpees

Nov17

11.17.2018

Sat Nov 17 – “Sock Hop” Teams of 3: 2 Rounds For Time (30 Minute Time Cap): 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Cleans 100 Barbell-Facing Burpees Round 1: 135/95 Round 2: 115/80