November 2024

Regular Gym Hours! _____________________ SLEDS5 rounds:20m Sled Push Shuttle(alternate Shuttles with a partner) 80m Farmers Carry 4 rounds:40m Sled Push Shuttle(alternate Shuttles with a partner) 80m Farmers Carry 3 rounds:60m Sled Push Shuttle(alternate Shuttles with a partner) 80m Farmers Carry 2 rounds:80m Sled PULL Shuttle(alternate Shuttles with a partner) ______________________ WEIGHTLIFTINGSnatchBuild to Opener(no misses or […]

Gym Hours: 7:00a-12:00p ____________________ CROSSFITDeadlift4×12 (M) “Christine3 rounds for time:500m Row12 Deadlift (bodyweight)21 Box Jump 24/20 __________________ STRONGFITWeek 32 rounds: (very light)10 Banded Good Morning10 Windshield Wiper10 Bird Dog (alternating) 8 rounds for load: (building load)20m Sled Push(alternate rounds with a partner) 2 rounds:10 Kettlebell Deadlift (2 kettlebells)10m Farmers Carry (2 kettlebells)8 Kettlebell Deadlift (2

Happy Thanksgiving!Gym Hours: 7:30a-10:00a _________________ UPPER BODYIncline Dumbbell Curl4×12 (M) Overhead Triceps Extension4×12 (M) Barbell Curl8(L) 8(M) 8(MH) 8(H) Skull Crusher8(L) 8(M) 8(MH) 8(H) Nautilus Mult-Biceps15(L) 12(M) 10(MH) 8(H) Nautilus Mult-Triceps15(L) 12(M) 10(MH) 8(H) 3 rounds:20 Cable Curl (M)20 Reverse Grip Triceps Pushdown (M) ____________________ WEIGHTLIFTINGRest ____________________ POWERBUILDINGCycle 1/Week 6Bench Press6 sets of 2 at

CROSSFITEvery 1:00 for 12:00Even – Strict Pull-upOdd – Strict Dip(+1 rep from last week for each movement) For time:50 Wall Ball 20/1450 Burpee50 Sit-up50 Steps Walking Lunge50 Push-up50 Sit-up ________________________ STRONGFITWeek 32 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly Dumbbell Shoulder Press12(L) 10(M) 8(MH) 6(H) Dumbbell Pullover12(L) 10(M) 8(MH) 6(H) 3 rounds:No

CROSSFITBack Squat4×12 (M) AMRAP 10:001-2-3-4-5-6-etc… DB Devil Clean 2×50/3530 Double Under _____________________ STRONGFITWeek 32 rounds: (very light)8 Step Down8 Single Leg RDL8 Cossack Squat Machine Squat12(L) 10(M) 8(MH) 6(H) Hip Thrust15(L) 12(M) 10(MH) 8(H) 3 rounds:30m Walking Lunge30 Russian Kettlebell Swing30 Bicycle Crunch Standing Calf Raise3×15 (M) _____________________ COMPETITORPush Press + Push Jerk + Split

CROSSFITStrict Press4×12 (M) AMRAP 16:0016 Toes to Bar16 Push Press*200m Run every 2:00 starting at 0:00 ________________________ STRONGFITWeek 32 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Incline Dumbbell Press12(L) 10(M) 8(MH) 6(H) Incline Dumbbell Row12(L) 10(M) 8(MH) 6(H) 3 rounds:No rest between exercises.8-12 Front Pulldown8-12 Chest Press8-12 Low Row(alternate rounds with a

SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle(alternate shuttles with a partner) 200m Recovery Walk 40yd Sled Push Shuttle 90/4580yd Sled Push Shuttle40yd Sled Push Shuttle80yd Sled Push Shuttle40yd Sled Push Shuttle(alternate shuttles with a partner) 200m Recovery Walk 20yd Sled Push Shuttle 135/9040yd Sled Push

CROSSFITDeadlift3×15 (M) For time:2000/1600m Assault Bike100 KB Swing 53/3550 Burpee Box Jump Over 24/20(partition KBS and BBJO anyhow) ______________________ STRONGFITWeek 22 rounds: (very light)10 Banded Good Morning10 Windshield Wiper10 Bird Dog (alternating) 8 rounds for load: (building load)20m Sled Push(alternate rounds with a partner) 2 rounds:10 Kettlebell Deadlift (2 kettlebells)10m Farmers Carry (2 kettlebells)8 Kettlebell

UPPER BODY4 rounds:No Rest between exercises.12-15 Chest Press12-15 Wide Grip Pulldown(alternate rounds with a partner) 4 rounds:No Rest between exercises.12-15 Pullover12-15 Biceps Curl(alternate rounds with a partner) 3 rounds:No Rest between exercises.12-15 Shoulder Press12-15 Lateral Raise12-15 Machine Dip(alternate rounds with a partner) 3 rounds:No Rest between exercises.12-15 Biceps Curl12-15 Triceps Extension20-30 Gripper(alternate rounds with a

CROSSFITFor total reps:Every 1:00 for 10:00Even – Strict Pull-upOdd – Strict Dip(choose reps prior to start. only score successful rounds) For time:1500/1200m Row1200m Run(rest 3:00)1000/800m Row800m Run(rest 3:00)500/400m Row400m Run _______________________ STRONGFITWeek 22 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly Dumbbell Shoulder Press12(L) 10(M) 8(MH) 6(H) Dumbbell Pullover12(L) 10(M) 8(MH) 6(H) 3