Category Archives: WOD

AMRAP nomnom


Announcements

Thanksgiving Schedule:
Wednesday Nov. 22nd Normal Schedule
Thursday THANKSGIVING WE WILL BE CLOSED! GET OUT OF THE GYM!!
Friday Nov. 24th Normal schedule EXCEPT 5:30pm Class!
Sat. and Sun. Normal schedule

CrossFit Postal – CrossFit

Supersets


Announcements

Thanksgiving Schedule:
Wednesday Nov. 22nd Normal Schedule
Thursday THANKSGIVING WE WILL BE CLOSED! GET OUT OF THE GYM!!
Friday Nov. 24th Normal schedule EXCEPT 5:30pm Class!
Sat. and Sun. Normal schedule

CrossFit Postal – CrossFit

Strength

Bench Press (5 5 5 5 5 Super set with 5-10 Strict pullups)

Score heaviest set of 5 bench press

-Add weight to pull ups if you choose.

Metcon

AMRAP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

10 burpees to a 45 pound plate

15 KB swings 53/35

40


Announcements

Thanksgiving Schedule:
Wednesday Nov. 22nd Normal Schedule
Thursday THANKSGIVING WE WILL BE CLOSED! GET OUT OF THE GYM!!
Friday Nov. 24th Normal schedule EXCEPT 5:30pm Class!
Sat. and Sun. Normal schedule

CrossFit Postal – CrossFit

Metcon (Time)

40 pull ups

40 hang clean 95/65

40 GHDs

40 s2oh 95/65

40 squats

40 pushups (Hand release)

Snatch and a surprise

Announcements

Thanksgiving Schedule:
Wednesday Nov. 22nd Normal Schedule
Thursday THANKSGIVING WE WILL BE CLOSED! GET OUT OF THE GYM!!
Friday Nov. 24th Normal schedule EXCEPT 5:30pm Class!
Sat. and Sun. Normal schedule

CrossFit Postal – CrossFit

Strength

Snatch (10 minutes to build to a heavy single )

*squat snatch. Score heaviest.

Metcon

Metcon (Time)

Countdown 10

Strict DB overhead press

DB Split squats left leg

DB Split squats right leg

35/25’s

Partner fun day

CrossFit Postal – CrossFit

Metcon (Time)

In teams of 2

Alternate athletes

As you need.

100 DeadLift 75/55

100 hang snatch 75/55

Then

75 syncro burpess*

50 syncro sit ups

Cap 25 minutes
*both athletes do all 75 burpees. Chests both must touch the floor at the same time before standing.

*situps: both athletes hands on toes at the same time.