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CrossFit South Forney
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2 PEAS FRIDAY

11/29/2018

1 Comment

 
Friday, November 30

PWOD - Max Reps

PWOD - Max Reps
3 Min Work / 1 Min Rest
Thrusters (95/65)
Pull ups
Push ups
Box jump (24/20)
DU
HPC (95/65)
Cal Row

7 Scores - max reps for each movement

1 Comment

BIG BALL THURSDAY

11/28/2018

0 Comments

 
Thursday, November 29
Strength - Press (13 Min clock)
5 Min (Setup / WU)
8 Min EMOM (3@60%)

WOD - 12 Min EMOM (3rds)
Min 1 - 10 Wall Ball 30/20#
Min 2 - 10 MBSU 30/20#
Min 3 - 100m MB Run 30/20#
Min 4 - Rest

0 Comments

GO HARD WEDNESDAY

11/27/2018

0 Comments

 
Wednesday, November 28

Strength - Back Squat
5 Min WU
8 Min EMOM
3 @ 60%


WOD - 12 Min AmRap
15 KBS 53/35
12/9 Cal Assault
9 Burpees
6 Front Squats 135/95

0 Comments

TABATA TRIO TUESDAY

11/26/2018

0 Comments

 
Tuesday, November 27

Strength - Bench Press
5 Min (Setup / WU)
8 Min EMOM (3@60%)

​WOD - Tabata Trio
Tabata x 4 (30:30)
Max Strict PU

Tabata x 4 (30:30)
Max Alt Pistols

Tabata x 4 (30:30)
Max DU

*****running total for each movement (3 Scores)
0 Comments

BEAST MODE MONDAY

11/25/2018

0 Comments

 
Monday, November 26

Strength - Deadlift (13 Min clock)
5 Min WU / Setup
(8 Min EMOM)
3 Touch & Go @ 60%

WOD - 15.4 (8 MIN AmRap)
3 HSPU
3 Cleans 185/125
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans
Etc....following same pattern
0 Comments

MIXER WEDNESDAY

11/20/2018

0 Comments

 
Wednesday, November 21
Baby Karen
75 WB 20/14#

Rest 2

Baby Annie
25.20.15.10.5
DU
SU

Rest 2

Baby Diane
12.9.6
DL 225/155
HSPU

Rest 2

Baby Grace (2)
15 C&J

0 Comments

BIG TREAT TUESDAY

11/19/2018

0 Comments

 
Tuesday, November 20
​
Hero WOD Harper
23 Min AmRap
9C2BPU
15 PC 135/95
21 Squats
400m run with plate 45/35#
***DB may be used for run

0 Comments

EXPLOSIVE MONDAY

11/18/2018

0 Comments

 
Monday, November 19Hero WOD Bowen
3RFT

800m run
7 Deadlift 275/185
10 Burpee pull-up
14 single arm KB thruster 53/35 (7 each)
20 Box Jump 24/20”

0 Comments

TOASTER FRIDAY

11/15/2018

0 Comments

 
Friday, November 16
Strength - 20 Mins (Lift of choice)


WOD - For Reps
2 Min ME Power Snatch 95/65
2 Min ME Power Clean 135/95
2 Min ME Wall Ball 30/20
2 Min Max Cal Row

****2 min rest between each movement
****4 scores
0 Comments

BUSTY THURSDAY

11/14/2018

0 Comments

 
Thursday, November 15

Strength - Bench Press
(20 Min to establish 1RM)

WOD - For Time
21.15.9
HRPU
DB Thruster Step Ups 24/20 (35/20x2)
100m DB Farmer Carry (10 curls @ 50m)
0 Comments
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