Thursday November 25, 2021


we are celebrating this holiday by spending a few minutes visiting the homes of these CROSSFIT GIRLS: Ellen, Andi, Barbara, Cindy, Annie, and Karen. The WOD consists of portions of these Nasty Girl workouts.

i.e.”Cindy”: doin 5 Rounds of: Five pull ups 10 push-ups 15 air squats.

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Tuesday November 30, 2021

Skill 1 rd Ab circle strict Shoulder Press (70%) WOD 18-15-12-9-6-3 Dead Lifts (135/185) KB Swings (35/53) KB Goblet Squats Monkey Jumps

Monday, November 29, 2021

Warm up jj‘s T’s pogos, lunge/reach, k n A 2 Rounds of: 5 Inch worms 10 Hip extensions 10 Push aways 10 Mountain Climbers Hips PVC Skill 1-arm row 3x8 each arm Bent Over Row 3x8 WOD Buy in: 1 min Bicy

Sunday, November 28, 2021

Warm up 2 Rounds of: Runnwrs warm up - squats n Lunges :30 skips :30 air squats :30 Carioca :30 High Knee then 15 Push ups 15 Sit ups Hip Circuit WOD 2 Rounds of: 25 Back Squats (75/115) 5 man makers