CrossFit Workout Of The Day 11/22/2019

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After group BB warm-up, take 15 Minutes to:

Complete part A of LM Weightlifting:

-progress through the cleans into a 1rm clean and jerk if possible

-if athlete levels out with time left and below the clean and jerk, have them drop weight and work the complex:

1 power clean +1 front squat + 1 push press


partner up and complete the LM Kettlebell test:

-if athletes are new or failed to achieve a level in this test last time, have them start with the lowest level on the board which is 18/16 russian swings per minute.  This test was the one more people failed to achieve a level on than any other, so please just have them get on the board. They will have the option to do this wod 3x during this testing, so just get them on the board.

CrossFit Workout Of The Day 11/21/2019

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Partner up and complete LM Aerobic Power Intervals:

Only if members don’t think they can get on the board with the blue+ workout should they do the beginner white-orange workout.

This is the white-orange workout:

3 rounds for total reps of:

1 minute wall balls 14/10

1 minute russian KBS 35/18

1 minute of box step ups 20/16

1 minute of db push press 25/15

1 minute bodybuilders

1 minute rest

blue and up:

3 rounds for total reps of:

1 minute wall balls 20/14

1 minute hang power cleans 75/55

1 minute of step down box jumps 24/20

1 minute of push press 75/55

1 minute burpee

1 minute rest



22 Russian KBS + max reps push-ups

CrossFit Workout Of The Day 11/15/2019

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In 20 minutes or less:

Push Press From the floor (Week 2 of 4)

Complete a few warm up sets, and then:

70% x 3

80% x 3

90% x max reps


5/arm Single Arm Dumbbell Rows


For Time:


20 Back Squats 95/65

40 Push-ups

20 Front Squats  95/65

40 TTB

20 Overhead Squats  95/65

40 ABmat Sit-ups


40 C2B (if you didn’t do C2b Wednesday)

20 Back Squats 135/95

40 Push-ups

20 Front Squats 135/95

40 TTB

20 Overhead Squats 135/95

10 Ring Muscle-ups