The Workout for Friday November 30th

6 Overhead Squats

6 Burpees

6 Power Muscle Snatch

6 Burpees

6 Hang Snatch

X 6

The Workout for Thursday November 29th

21-18-15-12-9-6-3
Push Ups
Deck Squats
Modified Pull Ups
Double Unders

The Workout fo Wednesday November 28th

50 Swings

25 Mountain Hoppers

25 American Swings

20 Double Sit Up

15 Swing Flips

20 Russian Twist

10 Triple Swings

10 Get up sit ups
X 3

The Workout for Tuesday November 27th

Row one minute 10 Squat Thrusts Run to the Fence and back 10 Squat Jumps 100 Jump Rope 10 Burpees X 5

The Workout for Monday November 26th

30 seconds work, 15 seconds rest
Dumbbell Squats
Mountain Climbers
Alternatimg, 6 rounds each

30 seconds work, 15 seconds rest
Kettlebell Swings
Jumping Jacks
Alternating, 6 rounds each

30 seconds work, 15 seconds rest
Dumbbell Clean and Press
Fast feet
Alternating, 6 rounds each

The Workout for Saturday November 24th

Sledge Hammer Drive 20

Kettlebell Snatch 10 each side

Slam 20

High Pulls 10 each side

Crunch Throw 20

One Handed Swing 10 each side

AMRAP 30

The Workout for Friday November 23rd

Warm Up:
3 Turkish Get Ups each side X 3
Workout:
Push the sled to the last white line, then run from there to the fence and back to the sled, push the sled back to where it started.
Then...
25 American Swings
20 Belly Busters
15 Dumbbell Squat Presses
10 Strict Burpees
5 Barbell Cleans
X 5

The Workout for Wednesday November 21st

5 Snatch Pulls
5 Snatch Grip High Pulls
5 Muscle Snatch from the floor
X5

5 Overhead Squats
5 Hang Power Snatches
X5

5 Hang Snatches
X5

The Workout for Tuesday November 20th

20 Step Ups 10 Pointer Push Ups X3 20 Up and Overs 10 Walkover Push Ups X3 10 Alternating Cossacks 10 One Arm Bench Dips each

The Workout for Monday November 19th

5 See-Saw Press
5 Squat Press
5 See-Saw Row
5 Deadlift High Pull
5 Dumbbell Snatch/Clean
Run the stairs
X5

The Workout for Friday November. 16th

3 Deadlift-add 5 pounds each set until you can no longer perform three reps.
Then...
5 Rack Pulls x 5

The Workout for Thursday November 15th

50 Alternating Sledge Hammer
10 Dumbbell Snatch Presses
20 Dumbbell Swings each side
X 4

The Workout for Wednesday November 14th

TGU 5-4-3-2-1

Wall Ball 50-40-30-20-10

Burpee 25-20-15-10-5

The Workout for Tuesday November 13th

21-18-15-12-9-6-3

Kb Snatches each arm

Deck Squats

Shooters Push Up

Swing Flip Squats

The Workout for Monday November 12th

CrossFit Hero Workout of the Day:

"Badger"

Three rounds

30 Cleans

30 Pull-ups

Run 800 meters

The Workout for Friday November 9th

Three Rounds

12 Dumbbell Upright Rows

12 Dumbbell Squats

Run to the fence and back

12 Dumbbell Snatches

Then...

Three Rounds

5 Eight Count Dumbbell Bodybuilders

10 Dumbbell Cleans

The Workout for Thursday November 8th

Five Rounds

50 Chariot Ropes

25 Wall Ball

25 Sledge Hammer

10 Burpees

100 Jump Rope

The Workout for Tuesday November 6th

2 Sled Pushes(1 push = 100 ft in each direction)

50 Kettlebell Swings

20 Push Ups

20 Tire Sit Ups

X5

The Workout for Wednesday November 7th

Hang Clean/Clean x 3

Hang Power Clean/Power Clean x 3

Push Press/Split Jerk x 3

Hang Clean/Push Press/Split Jerk x3

Clean/Push Press/Split Jerk x 3

Five Rounds

The Workout for Monday November 5th

10 Kettlebell Suitcase Lifts
Farmer's Walk 50 Steps
X 5

10 Kettlebell Cleans
Rack Walk 50 Steps
X 5

10 Kettlebell Presses
Waiters Walk 50 Steps
X 5