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Archive | November, 2017

Tuesday November 7, 2017

Workout of the Day:
For Time:
60 Calorie Row
50 Knees to Elbow
40 Kettlebell Swings (53/35)
30 Burpees
20 Push Jerks (135/95)
30 Back Squats (135/95)
Run 400 Meters

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Monday November 6, 2017

Workout of the Day:
Every minute on the minute for 8 minutes:  Squat Snatch x 2 reps
Then:
“Amanda”
9-7-5 reps for time of:
Muscle-Ups
Squat Snatch (135/95)
*Sub for Muscle-ups will be 2 Pull-ups.

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Saturday November 4, 2017

Workout of the Day:
In teams of two, with one partner working at a time, alternate rounds to complete as many rounds as possible in 15 minutes of:
8 Push Press (135/95)
10 Box Jumps (24/20)
8 Burpees

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Friday November 3, 2017

Workout of the Day:
5 Rounds for Time:
20 Wall Balls 20/14
30 Sit-ups
Run 200 Meters

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November’s Athletes of the Month: Mora and Brooke

Congrats to Mother and Daughter, Mora Goddard and Brooke Parchment, on being November’s Athletes of the Month! Please read their stories below.

 

Name:  Mora Goddard

Age: 45

Hometown: Langley, British Columbia

How long have you been CrossFitting?  2 ½ years

What is your favorite WOD/Exercise?  Believe it or not, it’s Fran!  Most people cringe when they see this workout because of the intensity of it, however, that is what I love most about it!

What is your least favorite WOD/Exercise?  Anything involving a squat snatch.

What is your previous workout/athletic background? I have […]

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Thursday November 2, 2017

Workout of the Day:
Every minute on the minute for 8 minutes: Hang Power Snatch x 1-2 reps.
Then:
7 Rounds for time:
7 Chest to Bar Pull-ups
7 Hang Power Snatch (115/75)
7 Burpees

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Wednesday November 1, 2017

Workout of the Day:
As many rounds as possible in 17 minutes:
4 Thrusters (95/65)
8 Push-ups
12 Box Jumps 24/20

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