Blog Archives - Lifeworx Fitness and Crossfit

November 30, 2015

11/30/2015

Gymnastics!! Pulling

WOD

5-4-3-2-1

OH Squat (135/95)
Burpee Box Jump (30/24)

November 27, 2015

11/27/2015

EMOM 8
3 Push Jerk

WOD

4min Ascending AMRAP
1-2-3-4-5-6-7...
Power Snatch (115/75)
Burpee

-2min Rest-

Countdown For Time

November 25, 2015

11/25/2015

Clean x1

WOD

TABATA
KB Swing (32/24)
Air Squat

November 24, 2015

11/25/2015

Back Squat x3
WOD
3 Rounds
400m Run
7 HSPU
10 T2B
12 Wall Ball (20/14)

November 23, 2015

11/23/2015

Thruster x3

WOD

7min Ascending AMRAP
1-2-3-4-5-6-7-8....
OH Squat (95/65)
Burpee Box Jump (24/20)

November 20, 2015

11/23/2015

Sumo Dead Lift
3x3 @80%
2x2 @85%
2x1 @90%

WOD

21-15-9
DB G2OH (40/25)
Burpee

November 19, 2015

11/19/2015

Row 10x100m

WOD

3 Rounds

15 Wall Ball (20/14)
30 Double Unders

November 18, 2015

11/18/2015

WOD

7min AMRAP
800m Run
Max Rep Clean & Jerk (115/75)

@ 10min

7min AMRAP
800m Run
Max Rep Snatch (115/75)

@ 20min

7min AMRAP
800m Run
Max Rep Thruster (115/75)

November 17, 2015

11/17/2015

Front Squat 5x5 @80%

WOD

EMOM 8
3 Box Jumps (30/24)
ALT
3 Strict Pull Ups
3 Strict Press (95/65)

November 16, 2015

11/17/2015

Snatch High Pull
Power Snatch
Snatch

WOD

Partner 12min AMRAP

200m Run

CINDY