11.19.18 Workout of the Day
- ryan Baggott
- Nov 19, 2018
- 1 min read
Congratulations to these 2 CrossFit couples , Sara and John and Kathryn and Matt on their engagements this weekend!
Box Brief:
Happy Birthday Rob Shrieve
Happy Belated Birthday Joe Almeida
Thanksgiving Week Schedule:
Monday-Wednesday: Regular Schedule
Thursday: 715 and 830 AM, (childcare provided at 830), 945 AM Annual Beer Mile, BYOB
Friday: 530 AM, 830 AM, 930 AM
Saturday: Regular Schedule
Teen Class Schedule:
Tuesday and Wednesday 415 PM, Thursday 830 AM
Save the Date:
Christmas Party, December 22nd at Poseidon.
CrossFit
1. Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 61% of 1RM Front Squat For Both Lifts
2. Benchmark“Jackie” For Time 1000 Meter Row 50 Thrusters (45/35) 30 Pull-ups
Conditioning 3. AMRAP 8: AbMat Sit-ups
On the Minute (Starting on the 0:00): 25 Double Unders
ICT
1. Conditioning
30 min AMRAP
50 walking lunges (each step= one rep)
40 Abmat situps
300 m run
20 KBS (53/35)
10 burpees
Midline: Double Tabata
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