Tuesday December 4, 2018

Skill:
10x300m Row
Alt with partner
(5 each)

Wod:
15 min AMRAP-
30 lunges
20 see the lights 20/14
10 burpees to target

Monday December 3, 2018

Skill:
6×3 heavy deads w/:03 eccentric(lower)

Wod:
4 rounds
20 wall balls (20/14)
20 box jumps (24/20)
20 pull-ups

Friday November 30, 2018

Remember No classes at the Natomas Gym this coming Saturday December 1. We are hosting a CrossFit Level I seminar. Come join us at the Woodland gym for a special workout at 930 AM!

Partner Workout: 25 Min AMRAP

50 Chest to bar Pullups

100 Double Unders

50 Wallballs 20/14

100 Double Unders

50 Dumbbell Deadlifts 50/35’s

100 Double Unders

Thursday November 29, 2018

Remember No classes at the Natomas Gym this coming Saturday December 1. We are hosting a CrossFit Level I seminar. Come join us at the Woodland gym for a special workout at 930 AM!

Partner Workout: 20 Minutes

10 Min AMRAP

100 Over Your Partner Burpees

Max below the knee hang power cleans 135/95

10 Min AMRAP

100 Over Your Partner Burpees

Max power snatches 135/95

 

Finisher:

4 sets of 10 under hand barbell rows

Follow each set by a big set of reverse hypers

Wednesday November 28, 2018

Remember No classes at the Natomas Gym this coming Saturday December 1. We are hosting a CrossFit Level I seminar. Come join us at the Woodland gym for a special workout at 930 AM!

Skill/Strength:

4 sets of 10-20 Alternating Top to Top Presses

Workout:

Row 1250 m

55 Box Jumps 24/20

35 Toes To Bar