CrossFit Workout 11/17/17 Friday

Warm-up
5 x 2 of hang squat clean, up to workout weight
interspersed with the pull-up warm-up

CrossFit Workout
4 rounds for time of:
5 hang squat cleans, 70% (max of 225/155)
5 burpee pull-ups (use your normal pull-up bar)

Lift
EMOM for 20 minutes of:
2 push presses
start at 70% and go up from there

CrossFit Workout 11/16/17 Thursday

Some OGs.

Warm-up
Start this workout immediately after your 90 rep warm-up.  Start with a light kettlebell for the first couple of minutes.  By the 6 minute, you should be at your workout weight.

CrossFit Workout
EMOM for 40 minutes of:
8 kettlebell snatches
6 push-ups/6 V-ups

All 14 reps must occur each minute.  You alternate between push-ups and V-ups each minute.  Odd minutes are push-ups, even minutes are V-ups.  You rest for whatever amount of that minute is left.  DO NOT skip this workout.  You will be surprised the effect this has on shoulder strength/endurance if you do it right.

Your workout weight should be one bell lighter than you normally use.  So most men will use a purple or yellow kettlebell.  Most women will use a blue kettlebell.

Ski Prep Workout
EMOM for 5 minutes of:
8 jumping squats, 95 lbs/65 lbs

Repeat this 5 times, taking a 2 minute break after each set.

A weighted jumping squat is a full depth squat that ends with an explosive leap that takes you about 2-4 inches off the ground.  Focus on being precise with your movements.

CrossFit Workout 11/15/17 Wednesday

Warm-up
5 x 5 of over head squats, up to 135 lbs/95 lbs
30 double-unders after each set

CrossFit Workout
For time:
50 row calories
5 rounds of:
10 overhead squats, 95 lbs/65 lbs
10 box jumps, 24″ box/20″ box

Lift
5 x 5 of deaflift
start counting your sets at 70%

CrossFit Workout 11/14/17 Tuesday

Warm-up
5 x 3 of front squats, up to something that is heavy for you (no racks)
a big set of hanging knee raises after each set
30 double-unders after each set

CrossFit Workout
42-30-18 reps for time of:
wall ball shots, 20 lbs/14 lbs
V-ups

Lift
EMOM for 20 minutes of:
1 clean and jerk
Start at 70% and go up as you can

CrossFit Workout 11/13/17 Monday

Warm-up
Alternating EMOM for 16 minutes of:
20 KB snatches, light
a set of ring dips
20 double-unders
a set of toes to bar

CrossFit
As many reps in 12 minutes of:
12 left-arm kettlebell snatches, 24 kg/16 kg
12 right-arm kettlebell snatches, 24 kg/16 kg
12 pushups

Lift
EMOM for 20 minutes of:
5 back squats at 50% of your one rep max

CrossFit Workout 11/11/17 Saturday

Train to Transition Veteran’s Day Fundraiser
Saturday, November 11th
9-11 AM

Please remember that we are hosting the T3 Veteran’s Day Fundraiser this Saturday, November 11th from 9-11 AM.  Any and all CrossFitters are welcome to come in and work hard in support of the veterans that have served our country.

You can donate at this link.

We will have computers set up to donate the morning of the 11th as well.

The Workout

30 minutes of:
30 double-unders
10 deadlifts
5 clean and jerks
1 snatch attempt

Your score is the total amount of weight snatched in the 30 minute work period.
You can pick any weight to put on the barbell.  All barbell movements are done with the same weight. However, you only get one attempt at the snatch per round.  So if you miss the snatch, you must do all of the other work before attempting another snatch.

CrossFit Workout 11/10/17 Friday

Train to Transition Veteran’s Day Fundraiser
Saturday, November 11th
9-11 AM

Please remember that we are hosting the T3 Veteran’s Day Fundraiser this Saturday, November 11th from 9-11 AM.  Any and all CrossFitters are welcome to come in and work hard in support of the veterans that have served our country.

Warm-up
5 x 10 two handed KB clean presses, ascending weight
a set of toes to bar in between each set

CrossFit Workout
5 rounds for time of:
20 calories on the rower
15 pushups
10 ring rows
5 two handed kettlebell presses, as heavy as you can do a 5 rep set

Yes, I want you to do ring rows.  If you can do pull-ups, raise your feet up on a box and do elevated ring rows.

Lift
10 rounds, on the :90 start interval of:
3 overhead squats.  NO RACKS.
Start at 70% and go up as you can.

CrossFit Workout 11/9/17 Thursday

Train to Transition Veteran’s Day Fundraiser
Saturday, November 11th
9-11 AM

Please remember that we are hosting the T3 Veteran’s Day Fundraiser this Saturday, November 11th from 9-11 AM.  Any and all CrossFitters are welcome to come in and work hard in support of the veterans that have served our country.

Warmup
5 x 20 kettlebell snatches, ascending weight
a set of the pull-up warmup

CrossFit Workout
As many rounds and reps in 15 minutes of:
5 strict pullups (use a band if necessary)
7 perfect push-ups
9 V-ups

Ski Prep
EMOM for 4 minutes of:
26 air squats

Rest 4 minutes

EMOM for 4 minutes of:
28 air squats

Rest 4 minutes

EMOM for 4 minutes of:
30 air squats

CrossFit Workout 11/8/17 Wednesday

Warm-up
5 x 5 of front squats, up to something heavy for you. (no racks)
a set of ring dips after each set

CrossFit Workout
30-20-10 reps for time of:
back squats, 135 lbs/95 lbs
push-ups

No racks.

Lift
EMOM for 20 minutes of:
1 push press + 1 split jerk
Start at 70% of your push press and go up from there.

CrossFit Workout 11/07/17 Tuesday

Warm-up
Alternating EMOM for 16 minutes of:
pull-up warm-up
12 russian kettlebell swings, ascending to something heavier than your workout KB weight
rowing sprint start
30 double-unders

CrossFit Workout
10-9-8-7-6-5-4-3-2-1 reps for time of:
pullup, chin over
kettlebell swing, 24 kg/16 kg
box jump, 24″ box/20″ box

Only do C2B if you can do all sets unbroken with C2B.

Lift
Work up to a max squat snatch double.