Author: Nadia

Friday, November 3, 2017

Workout: “Filthy Fifty” For Time: 50 Box Jumps (24, 20) 50 Jumping Pull-Ups 50 Kettlebell Swings (35) Walking Lunge, 50 steps 50 Knees-to-Elbows 50 Push press (45#) 50 Hip Extensions 50 Wall Ball Shots (20,14) 50 Burpees 50 Double-Unders Time Cap: 35 minutes

Thursday, November 2, 2017

Workout: Snatch Balance: 1-1-1-1-1-1-1 Accessory: 3×12 Bulgarian Split Squats

Wednesday, November 1, 2017

Workout:  Test a Benchmark -or- Make Up a Missed Workout CF Options Annie Amanda Barbara Cindy Diane Elizabeth Filthy Fifty Fran Grace Helen Isabel Jackie Karen Kelly Linda Mary Nancy Nasty Girls 1RM Lifts or Runs/Rows Accessory: 3×10 pike compressions on rower

Tuesday, October 31, 2017

Workout: 2011 CrossFit Games Regional Workout 4 For Time: 100 Pull-Ups 100 Kettlebell Swings (55,3 5) 100 Double-Unders 100 Overhead Squats (95, 65) Time Cap: 25 Minutes Accessory: Spend 5-10 minutes mashing legs and foam rolling quads

Monday, October 30, 2017

Workout: Back Squat: 2-2-2-2-2 5-second Descent + 5-second Pause in the bottom of FIRST rep Accessory: 100 Skydivers


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