Sunday, November 1 - Saturday, November 7

Celebrating Halloween at CFEP with lots of great costumes!

Celebrating Halloween at CFEP with lots of great costumes!

Sunday, November 1 - NO CLASS

 

Monday, November 2

Strength: 3 Sets (Not for Time)

  • Max L-Sit
  • Max Handstand Hold

WOD: 21 Min EMOM

  • Min 1: 12 KB Sumo DL High Pulls (35/55)
  • Min 2: 8 Burpees
  • Min 3: 3 Muscle-Ups

 

Tuesday, November 3

Strength: Back Squat

  • Establish a 1 Rep Max

WOD: 4 Rounds For Time

  • 400M Run 
  • 15 Knees to Elbows
  • 10 Overhead Squats (93/135)

 

Wednesday, November 4

Strength: Strict Press

  • 5 x 5 

WOD: 15 Min AMRAP - CrossFit Open 11.2 (Compare to 2/17/15)

  • 9 Deadlift (103/155)
  • 12 Push-Ups
  • 15 Box Jumps (20/24)

 

Thursday, November 5

Strength: Hang Snatch + Snatch

  • 5 Sets 

WOD: For Time

  • 1000M Row
  • 40 Chest-To-Bar Pull-Ups
  • 30 Hang Power Snatch (63/95)
  • 20 Burpees

 

Friday, November 6

WOD: For Time 

"Waterfall"

  • 20 Power Clean (63/95)
  • 30 Sit-Ups
  • 40 Wall Balls (14/20)
  • 50 Calorie Row 

 

Saturday, November 7

32 Minute MOMO

  • Shuttle Runs
  • KB Swings (35/55)
  • Goblet Squats (35/55)
  • Double Unders
Posted on November 1, 2015 .