top of page

CrossFit / Tus, Nov 4

Pre WOD Conditioning

With a partner complete 5,000 Meter Row


WOD/RX

Heavy Cindy

20 minute AMRAP of:

5 Strict Pull-ups

10 DB Floor Press

15 KB Goblet Squats 53/35


WOD/SCALED

Cindy

20 minute AMRAP of:

5 Kipping Pull-ups

10 Push-ups

15 Air Squats

 
 
 

Recent Posts

See All
Strength | Jan 20-24

WEEK 3 — DAY 1 (Squat + Clean) A) Back Squat 5×4 @ +5–10 lbs from Week 2 (heavier, all reps controlled) B) Hang Power Clean 5×3 Build to a strong, fast set (no misses) C) Bulgarian Split Squat (DB) 3×

 
 
 
CrossFit/ Jan 19th-24th

Martin Luther King Jr. Regular Schedule Saturday Jan 24th 7:30am-8:30am Coach Mike. One Class this Saturday. Coach Ivan will be out of town. The gym will be closing at 8:30am. Sorry for the inconvien

 
 
 
Strength / Jan 13-17 Week 2

WEEK 2 — DAY 1 (Squat + Clean) A) Back Squat 5×5 @ Week 1 weight +5–10 lbs (or +2–3%) B) Hang Power Clean 5×3 Build each set if technique stays clean C) Bulgarian Split Squat (DB) 3×8 each leg Slightl

 
 
 

4 Comments

Rated 0 out of 5 stars.
No ratings yet

Add a rating
joetorrano
Nov 05, 2025

8 rounds + 5 reps, Rx 50#DBs

Like

sfagalde3
Nov 05, 2025

13 + 7 scaled version

Came out too hot on the row


18:33 on the row with Whitney

Like

Nick Vay
Nick Vay
Nov 04, 2025
Rated 5 out of 5 stars.

12 rounds at Rx

40# DBs

Like

Jonathan Shores
Jonathan Shores
Nov 04, 2025
Rated 4 out of 5 stars.

8 rounds + 5 reps

40# DBs 53# KB

Like
bottom of page