CrossFit / Mon, Nov 17

Coach Ivan
Nov 16, 2025
1 min read

Happy Birthday Jessica Subramanian!

Pre WOD Strength

5 Sets of 5 KB Front Squat (as heavy as possible)

WOD

21-18-15-12-9

KB American Swings 70/53

Hand Release Push-ups

200 Meter Run

(41 Birthday Burpees, Happy Birthday Jessica Subramanian)

Recent Posts

See All

March 9th-March 14th CrossFit

This is the last week of the CrossFit Open! One more workout to go! Don't forget to submit 26.2 scores by Monday March 9th at 5pm. We will be celebrating the last CrossFit Open workout party on Monday

Strength | March 9 - 13

WEEK 4 – ATHLETIC DAY 1 – LOWER BODY POWER + HYPERTROPHY A) Box Jumps (Primer) 4×3 Explosive but relaxed Rest 60 sec B) Back Squat 5×8 @ 72–75% Back Squat 1RM Controlled 2–3 sec descent Rest 90 sec C)

CrossFit | Sat, March 7

Partner WOD partition it anyway you like. Only one person works at a time For Time 2 Rounds: I mile Run 30 Clean &Jerks 40 Wall Balls 2k Row 100 burpees