CH Reynolds CrossFit 11/20

SKILL FOCUS

Footwork + Rowing

WOD

EMOM for 10 Minutes…

  • 3 – Heavy Deadlifts
  • 10 – Ball Slams

Followed by…

  • Row 10 x 250M Sprints
  • Rest 1 Minute in between each sprint

We are…

CH Reynolds CrossFit 11/19

SKILL FOCUS

Footwork + Front Squat

WOD

Complete the following for time…

7 Rounds

  • 15 – KB Swings
  • 15 – Thrusters
  • 15 – Box Jumps

We are…

CH Reynolds CrossFit 11/18

SKILL FOCUS

Footwork + Clean n’ Jerk

WOD

Complete the following for time…

5 Rounds

  • 5 – Ground to Overhead (135/95)
  • 10 – Burpees
  • 15 – Sit-Ups

We are…

CH Reynolds CrossFit 11/13

SKILL FOCUS

Footwork + DB Snatch

WOD

AMRAP 10 Minutes…

  • 5 – DB Snatches (R-Arm)
  • 5 – DB Snatches (L-Arm)
  • 10 – Push-Ups

We are…

CH Reynolds CrossFit 11/12

SKILL FOCUS

Footwork

WOD

Complete the following for time:

15-12-9-6-3

  • Back Squat (155/115)
  • Dip
  • T2B

We are…

CH Reynolds CrossFit 11/11

SKILL FOCUS

Footwork

WOD

In Honor of Team America and their victory on Sunday.

In Partners, complete the following:

  • 100 – Thrusters (45/33)
  • 100 – Box Jumps (24/20)
  • Run 400M
  • 100 – KB Swings (24/20)
  • 100 – Burpees
  • Run 400M
  • 100 – Shoulder to Overhead (95/65)
  • 100 – Calorie Row
  • Run 400M

TIME CAP: 45 Minutes

We are…

CH Reynolds CrossFit 11/6

SKILL FOCUS

Footwork + Deadlift

WOD

Complete the following for time…

3 Rounds

21-15-9

  • Deadlifts
  • Box Jumps

We are…

CH Reynolds CrossFit 11/5

SKILL FOCUS

Footwork

WOD

3 Rounds

Run 400M

  • 20x KB Swings
  • 20x Push-ups
  • 20x Air Squats
  • 20x Burpees
  • 20x Reverse Walking Lunge

We are…

CH Reynolds CrossFit 11/4

SKILL FOCUS

Footwork + Thruster + Power Clean

WOD

Complete the following for time…

3 Rounds

  • 15 – Pull-ups
  • 10 – Power Cleans (115/75)
  • 5 – Thrusters

We are…

CH Reynolds CrossFit 10/31

SKILL FOCUS

Footwork

WOD

Strict Pull-Ups 5, 1-3

Weighted Push-Up 1RM

Followed by…

20 Minute EMOM

Even: 6-8 Pull-Ups, 10 Box Jumps

Odd: 6-8 Push-Ups, 10-20 Double Unders

We are…

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