Saturday 11/22

Nov_8_12

“You have to do what others won’t, to achieve what others don’t.”

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Workout For The Day:
“Hips Gone Bad”
1 min at each station, 1 min rest after each round
3 rounds
Burpees
Box Jumps 24/20
KB Swings 55/35
Pushups
Situps

Friday 11/21

Warmup in 19 degrees #7am #crossfitaddiction

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- 16 Ways To Create Balance in Your Life

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Workout For The Day:

Strength
Hanging Clean 1 rep max

AM WOD 1
2 Rounds
Farmers walk
20 hurdle jumps
20 dead lifts
20 wall balls
Bear Crawl

AM WOD 2
Row 2k

PM WOD
15-12-9
Dead lifts 50% max
Wall balls 20/14
15-12-9
Thrusters 95/65
Box jump overs 24″/20″

Thursday 11/20

Nov_10_11

-The Cost of Getting Lean

“Whatever your 100% looks like, always give that..”

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Workout For The Day:
3 Rounds
Row 1000 meters
15 push-ups
12 Lunges
15 pull ups

Wednesday 11/19

Nov_8_13 (1)

“You don’t have to be great to start. You DO have to start to be great.”

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Workout For The Day:

Strength
Shoulder Press – 5 every 90 sec for 5 rounds
Back Squat – 5 every 90 sec for 5 rounds

AM WOD
AMRAP in 7 MIN
Run Cone Sprint
5 Burpees
6 Step Ups holding DB’s
7 Slamballs
Rest 3 Min
Go Again.

PM WOD
3 Rounds Of:
3 Power Snatch 70%
20 DU’s
1 Cone Sprint
3 Power Clean & Jerks 70%
20 DU’s
1 Cone Sprint
5 Burpee Box Jumps 30/24”
20 DU’s
1 Cone Sprint
5 Pistols Each Leg

Tuesday 11/18

Partner stretches with @seanchirone and @abrandcook #mobility #kennesawcrossfit #crossfitaddiction

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- Can Laughter Help Your CrossFit Training?

CrossFit is more than just a workout. CrossFit is a community.
Come train with a community of people who motivate and encourage you!
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Workout For The Day:

Strength
Overhead Squat

Metcon
“Randy”
For Time:
75 Power Snatches, 75#