Workout of the Day

FRIDAY – NOVEMBER 22ND, 2019

Partner wod: (30 min time cap)100/80 calorie row 50 burpee box jump overs 24/20100/80 calorie row 50 burpee box jump overs 100/80 calorie row  Accessory cash out 4 sets of 12 (each arm) single arm dumbbell press Click here to read the latest Cityscape… Read more »

THURSDAY – NOVEMBER 21ST, 2019

4 rounds 7 bar muscle up 14 dumbbell snatch 50/35 Accessory work cash out 3 sets 3 Turkish get up per side 3 sets 20 Russian twist 3 x 60 second plank  Click here to read the latest Cityscape news: http://cityscapecrossfit.com/2019/11/19/thank-you-for-the-last-4-years/

WEDNESDAY – NOVEMBER 20TH, 2019

For time: (28 min time cap) 60 hang to overhead 75/55 50 box jumps 24/20 40 thrusters 95/65 30 burpees 20 hang squat clean thrusters 115/85 Click here to read the latest Cityscape news: http://cityscapecrossfit.com/2019/11/19/thank-you-for-the-last-4-years/

TUESDAY – NOVEMBER 19TH, 2019

5 sets 40 double under + 8 deadlift (weight should be easy, touch n go) Rest 60-90 seconds between sets 1:1 with partner (choose partner with similar rowing ability) Pace should increase as distance decreases 1000 m row 750 m… Read more »

MONDAY – NOVEMBER 18TH, 2019

10 min alternating EMOM (upstairs) 1) 7 Front squat (from ground) choose weight so no failures 2) 5 hang power clean same weight Chipper (sprint ish) 50 wall balls 40 shoulder to overhead 75/55 30 pull-ups

FRIDAY – NOVEMBER 15TH, 2019

Back squat every 90 seconds 7 rounds 2 reps Build across sets Fight gone bad style 3 rounds 1 plate ground to overhead 45/25 2 pull-ups / ring rows 3 wall balls 20/14 4 row calories 5 rest

TUESDAY – NOVEMBER 12TH, 2019

Work to heavy complex 1 hang snatch + 1 hang snatch 4 x 3 Snatch grip deadlift pause off ground and below knee 7 min AMRAP 1 2 3 4 5… ladder Dumbbell snatch 50/35 Dumbbell goblet squat

FRIDAY – NOVEMBER 8TH, 2019

Open Workout 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots 20-lb. ball to 10 ft./14-lb. ball to 9 ft. Time cap: 20 min https://games.crossfit.com/workouts/open/2020/5?division=1&workout_type=rx