Friday, November 30th

High Hang Squat Cleans 5×2@90% 1RM

then,

30-Full Cleans (135/95)

40-T2B

50-Bar Facing Burpees

For time.

*The Granite Games Throwdown in coming up January 12th.  Get your teams together and registered soon to reserve your spot!  December 17th is the last day to register and get your Granite Games shirt on the day of the competition. If you’d like to be on a team but don’t have 2 other teammates please put your name on the white board in back and we’ll get you on a team. 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Thursday, November 29th

Rest Day.

*The Granite Games Throwdown in coming up January 12th.  Get your teams together and registered soon to reserve your spot!  December 17th is the last day to register and get your Granite Games shirt on the day of the competition. If you’d like to be on a team but don’t have 2 other teammates please put your name on the white board in back and we’ll get you on a team. 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Wednesday, November 28th

SKill Practice: Toes thru Rings & Skin the Cat

then,

3 Rounds for time of:

250M Ski Erg

25 KBS (53/35)

rest, then: 

100 Calorie Assault Bike

*EMOM: 5 Burpees

(Scaled version)

75 Calorie Assault Bike

*EMOM: 5 Burpees

*The Granite Games Throwdown in coming up January 12th.  Get your teams together and registered soon to reserve your spot!  December 17th is the last day to register and get your Granite Games shirt on the day of the competition. If you’d like to be on a team but don’t have 2 other teammates please put your name on the white board in back and we’ll get you on a team. 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Tuesday, November 27th

SDHP’s 5×2

Deadlifts 4×2 to a 2RM

then,

5 Rounds for time of:

250M Row

20-Wall Balls (20/14)

15-KB SDHP’s (53/35)

10-GHD Situps

 

*The Granite Games Throwdown in coming up January 12th.  Get your teams together and registered soon to reserve your spot!  December 17th is the last day to register and get your Granite Games shirt on the day of the competition. If you’d like to be on a team but don’t have 2 other teammates please put your name on the white board in back and we’ll get you on a team. 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Monday, November 26th

High Hang Squat Snatch 5×2@90% 1RM

then,

9-Bar Muscle Ups

18-OHS (95/65)

7-Bar Muscle Ups

14-OHS

5-Bar Muscle Ups

10-OHS

for time.

*Bonus WOD*

5:00 AMRAP:

5/Arm DB Snatch (50/35)

10-DB Box Step Overs (24/20″, 30’s/20’s)

*The Granite Games Throwdown in coming up January 12th.  Get your teams together and registered soon to reserve your spot!  December 17th is the last day to register and get your Granite Games shirt on the day of the competition. If you’d like to be on a team but don’t have 2 other teammates please put your name on the white board in back and we’ll get you on a team. 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Saturday, November 24th

Lying Med Ball Chest Throw 4×8

Band Straight Arm Pulldowns 4×8

Bench Press 4×4 to a 4RM

then,

8 Rounds for time of:

8-CTB Pullups

10-Ring Pushups

12-V Ups

 

*The Granite Games Throwdown in coming up January 12th.  Get your teams together and registered soon to reserve your spot!  If you’d like to be on a team but don’t have 2 other teammates please put your name on the white board in back and we’ll get you on a team. 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Friday, November 23rd

**We will reopen today for the 10:30 class and will be back on our normal schedule the rest of the day.

Dynamic Step Ups 4×4/leg (24/20″)

Back Squat 4×4 to a 4RM

Single Leg BLB’s 4×8/leg

then,

10:00 AMRAP of:

5 Pistols/Leg

10 Box Jumps (24/20)

15 KBS (53/35)

 

*The Granite Games Throwdown in coming up January 12th.  Get your teams together and registered soon to reserve your spot!  If you’d like to be on a team but don’t have 2 other teammates please put your name on the white board in back and we’ll get you on a team. 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Thursday, November 22nd

Happy Thanksgiving!  We’re thankful for YOU, our CrossFit family!

*Our Annual Thanksgiving Day wod will be at 9:00am today.  

This workout is free to all so bring a friend!  This will be the only class of the day. 

**Friday we will reopen for the 10:30 class.  We will be back to our normal schedule for the rest of the day.

4 Person Teams complete the following:

1 Mile Row

50 Pullups

100 S2OH (135/95)

150 Burpees

200 Wall Balls (20/14)

250 Situps

1 Mile Run

For time.

Wednesday, November 21st

High Hang Squat Clean 4×4@80% 1RM

then,

4 Rounds for time of:

10-Front Squats (155/105, from floor)

50-Double Unders

 

*Our Annual Thanksgiving Day wod will be at 9:00am this Thursday!  This workout is free to all so bring a friend!  This will be the only class of the day. 

**Friday we will reopen for the 10:30 class.  We will be back to our normal schedule for the rest of the day.