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: Every :90 for 12 Minutes
1 Pause Front Squat + 1 Front Squat
Workout: 15 Min AMRAP
20 Push Ups
25 Air Squats*
*Air Squats convert at 3 Minutes to back squat 45/35, 6 minutes to front squat 45/35, at 9 minutes to back squat 95/65, and at 12 minutes to front squat 95/65
Come join us at the Woodland gym for a special workout at 930 AM this coming Saturday December 1. There will be no classes or access to the Natomas Gym on that day as we have been asked by CrossFit Headquarters to host a CrossFit Level I seminar.
2 minutes on/1 min off
15 single arm suit case deadlifts 70/53*
Farmer carry remaining time. Alternate arms each round.
May Load a barbell and use it for the deadlifts and then use the KB for the farmer carry.
Workout: 30 Minute AMRAP
Teams of 3
75 deadlifts 245/165
400/300 cal Assault Bike*
*Alternate every minute
10 Minute AMRAP
in teams of 3 (one person working at a time completing an entire round before next person goes)
5 Burpees+10 Cal bike(men legs only on bike)
Partner Workout: 15 Min AMRAP
50 box step overs 50/35’s
50 synchro db power snatches 50/35
Skill: Double KB Complex
2 KB Deads+2 KB Hang Power Cleans+2 KB Push Press+2 KB Clean and Jerks
*After completing each successful complex +2 to the clean and jerk.
So Round 2 would be 2+2+2+4, Third would be 2+2+2+6 etc. RX 53’s/35’s
Like Cindy but not…
20 Min AMRAP
10 KB Swings 53/35
Skill/Strength: Abs all day!
16 min emom
Min 1: :30 med ball twists
Min 2: :30 flutter kicks
Min 3: :30 high to low plank
Min 4: 20 abmat sit-ups
Workout: 16 min clock*
8 min AMRAP
max cal row
8 min AMRAP
12 handstand push-ups
8 chest to bar pull-ups
4 deadlifts 275/185
*Women as written. Men reverse order.