Exercise of the Day (WOD)
A. AMRAP 2525/20 Cal Row15 Toes to Bar10 Entrance Squats (40%)Relaxation 1 minute between rounds
B. EMOM 10Min 1/2 – LizardMin 3/6 – Handstand HoldMin 4/5 – PigeonMin 7/10 – V-sit HoldMin 8/9 – Scorpion
Put up load for squat and whole rounds for the AMRAP.Ex: 135#, 7+42 Rx.
Upcoming Occasions
Saturday, November eighth Hero WOD Chad 1000x at 10 AM. The Exercise: 1,000 field step-ups accomplished as a staff, associate, or particular person for time. Sara Wilkinson, GORUCK, and CrossFit current the hero exercise “CHAD” – in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 as a result of results of quite a few deployments, a number of TBIs, blast wave accidents and PTSD. Our purpose is to honor Chad’s life and legacy and to lift consciousness for suicide prevention.
Thursday, November twentieth CFM Convey-A-Buddy Day! Invite a buddy or household to hitch you for a newbie pleasant associate exercise. Ship us their full identify, contact e mail and the time you can be attending to order their spot prematurely. #BYOF Convey Your Personal Buddy!
Immediately’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Health club- Michael12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Michael5:00p: All Ranges CrossFit- Hailey6:00p: All Ranges CrossFit- Hailey7:00p: Weightlifting- David
And coming tomorrow…
A. E2M For 10 Minutes7 Deadlifts5 Cling Energy Cleans3 Push Jerks@ 70-80% 1 RM Clear & Jerk
B. EMOM 16Min 1: Scapular RaisesMin 2: Shoulder Ext RotationMin 3: WY NegativeMin 4: Pec Shoulder Stretch
Put up load for the EMOM. Ex: 195#
