Back Squat
3 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 90%+
3 Sets Not for Time:
12 Kettlebell/Dumbbell Death March Steps
100 Foot Front Rack Carry
12 Kettlebell/Dumbbell Suitcase Reverse Lunges (one weight 6 steps each side)
100 Foot Farmer Carry
12 Kettlebell/Dumbbell Pull Throughs in Tall Plank
Meme of the Week:
“Jeff Gordon”
24 Minute EMOM:
Minute 1 – 150 Meter Run
Minute 2 – 5 Deadlifts + Box Jumps (24/20)
Minute 3 – 10 Ring Dips
Box Brief:
Weightlifting clinic is this Saturday at 11am. Sign up sheet is at the front desk. $20 paid to Ricky.
Snatch + Hang Snatch + Overhead Squat
Build to heavy complex
“Rowdy”
7 Rounds:
14/12 Calorie Row
7 Hang Power Snatch (75/55)
Question of the Week:
What’s your favorite way to express your fitness outside of the gym?
Every 2:00 for 8 Sets:
Power Clean
Set 1 – 4 @ 50-55%
Set 2 – 3 @ 60-65%
Set 3 – 2 @ 70-75%
Set 4-8 – 1 @ 80%+
“Maximum Destruction”
11 Minute AMRAP:
1000 Meter Run
50 Wall Balls (20/14)
Max Hang Power Cleans @ 80% of today’s heavy
Quote of the Week:
“I don’t run to add days to my life, I run to add life to my days.”
Ronald Rook
Box Brief:
Weightlifting clinic is this Saturday at 11am. Sign up sheet is at the front desk.
Floor Seated Dumbbell Press
4 x 10
“Armistice Day”
11 Minute AMRAP:
11 Hand Release Push-ups
19 Calorie Row
19 Thrusters (45/35)
Recipe of the Week:
Let’s mix up breakfast! Try out this Sweet Potato Hash Egg Muffin recipe!
Ingredients:
1 sweet potato small
2 eggs
1/2 tsp. olive oil
2 egg whites
2 slices turkey bacon chopped
1/2 red bell pepper chopped
1/4 yellow onion chopped
seasonings (to taste) salt, pepper, garlic
Instructions:
STEP 1
Preheat oven to 350F.
STEP 2
Use a grater to shred sweet potato.
STEP 3
Combine shredded sweet potato, olive oil, & seasonings.
STEP 4
Spoon into sprayed muffin tin filling 6 muffin tins & bake for 30 mins.
STEP 5
Combine eggs, turkey bacon, peppers, onion, & season.
STEP 6
Pour egg mixture into baked sweet potato and continue to bake for 15-20 mins until eggs are cooked.
“Smog Check”
Death by Kettlebell Swings (53/36) + Max Double Unders
2 Rounds: teams of 2
Partner A – Hollow Rocks
Partner B – Weighted Planks (45/35)
Meme of the Week:
Front Squats
Build to a heavy double
5 Sets:
10-15 Strict Ring Dips
5-10 Strict Pull-ups
Nutrition of the Week:
This Thursday is Bring a Friend Day! It’s the perfect opportunity to introduce someone new to CrossFit.
This Saturday is Veterans Day! To honor Chad Wilkinson and all of those who have served or are currently serving we will be doing the workout Chad. This will be the first time the workout is posted as an official Hero workout on CrossFit.com. The Step Up Foundation, GORUCK and CrossFit have come together to create the CHAD 1000x fundraiser. All proceeds of the fundraiser will go to support Veteran Mental Health Initiatives through The Step Up Foundation which, in conjunction with Sara Wilkinson, will provide financial support to other nonprofits dedicated to Veteran Mental Health initiatives. If you want to register and support click this LINK.
Meet at Apollo at 9am and if you have any extra boxes or weight vests please bring those along too! We’ll see you then!
“Cleaner”
20 Minute AMRAP: teams of 2
Partner A – Run
Partner B – Row
Question of the Week:
When should the Christmas Tree go up in your house?
Box Brief:
This Saturday is Veterans Day! To honor Chad Wilkinson and all of those who have served or are currently serving we will be doing the workout Chad. This will be the first time the workout is posted as an official Hero workout on CrossFit.com. The Step Up Foundation, GORUCK and CrossFit have come together to create the CHAD 1000x fundraiser. All proceeds of the fundraiser will go to support Veteran Mental Health Initiatives through The Step Up Foundation which, in conjunction with Sara Wilkinson, will provide financial support to other nonprofits dedicated to Veteran Mental Health initiatives. If you want to register and support click this LINK.
Meet at Apollo at 9am and if you have any extra boxes or weight vests please bring those along too! We’ll see you then!
