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WOD

11-18-21

By November 18, 2021No Comments

Announcements

Thanksgiving – 6:00am 5K, 7:30am WOD RSVP in Wodify
Black Friday – 8:00-10:00am Open Gym

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1 min bike :20 mod :20 hard :20 easy

10 Sit Ups Rd2: 10 MB Sit Ups

8 burpees

6 box jump

3 burpee over box jump

Don Quixote (Time)

RX+

2/1.8 Mile Bike

50 MB Sit Ups 20/14

50 Box Jumps 24″

50 MB Sit Ups

50 Burpees

50 MB Sit Ups

50 Bupree Box Jump Overs 24″

1/.9 Mile Bike

RX

2/1.6 Mile Bike

50 MB Sit Ups 14/10 55+ Sit Ups

50 Box Jumps 24/20 55+ 20/16″ 60+ 20/12″

50 MB Sit Ups

50 Burpees

50 MB Sit Ups

50 Burpee Box Jump Overs

1/.8 Mile Bike

Scale: Regular Sit Ups, Box Step Ups, Burpee to Up Downs, Burpee Step Overs.

*35 min time cap

Cool Down

1. 400-800m Walk with friends

2. Calf Smash w/ KB: 5 min ea side

3. Pec Smash w/ Ball: 5 min ea side