Thursday 11/10/16

“Brawny”
Bench Press
3 @ 70%
3 @ 80%
3 or More @ 90%

Deadlift
3 @ 70%
3 @ 80%
3 or More @ 90%

Wednesday 11/09/16

“Fabuloso”
For Time: (25 min cap)
2000m Row
200 Double Unders
200m Walking Lunge

Tuesday 11/08/16

“Arm & Hammer”
Back Squat
3 @ 70%
3 @ 80%
3 or More @ 90%

Shoulder Press
3 @ 70%
3 @ 80%
3 or More @ 90%

-then-

“Annie” (10 min cap)
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

Monday 11/07/16

Work to 85% of clean

-then-

“Mr. Clean”
20 Min Amrap
200m Run
1 clean @ 85%

Sunday 11/06/16

Open Gym and 2016 CrossFit Liftoff lift Judging
2 – 5

Saturday 11/05/16

Team Wod 9am

2016 CrossFit Liftoff lift Judging 9am – 11am

Friday 11/04/16

2016 CrossFit Liftoff Workout

Rx’d Workout
Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

M 45-lb. barbell and 24-in. box
F 35-lb. barbell and 20-in. box

Scaled Workout
Complete as many rounds as possible in 15 minutes of:
25 jumping pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 jumping pull-ups

M 45-lb. barbell and 24-in. box
F 35-lb. barbell and 20-in. box

Scorecard

Thursday 11/03/16

“Mr. Freeze”
Bench Press
3 Sets of 5 Reps @ 75% of Max

Deadlift
3 Sets of 5 Reps @ 75% of Max

Note: Last set is a AmRep

Wednesday 11/02/16

“The Joker”
21-15-9
Chest to bar Pull up
Goblet squat 2/1.5

800m run before every set

Tuesday 11/01/16

“Bane”
Back Squat
3 Sets of 5 Reps @ 75% of Max

Shoulder Press
3 Sets of 5 Reps @ 75% of Max

Note: Last set is a AmRep

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