Monday, 11/26/2018

A. 1 Power Clean + 1 Power Jerk 1 Squat Clean + 1 Split Jerk 3 @ 70% of 90% 3 @ 80% of 90% 3 @ 90% of 90% B. For time: 500 Meter Row then, 5 rounds of: 10 Goblet Squats (16/24) 10 Toes to Bar then, 500 Meter Row Ninja: Same, with high knees instead of t2b Bonus: Four sets of: Power Snatch x 1 reps @ 75-80% Followed by… Three sets of: Squat Snatch x 1 rep @...

Sunday, 11/25/2018

“3D Remembrance Day” AMRAP in 18 minutes 11 Hang Power Snatches (55/75) 11 Burpees 11 Thrusters (55/75) 11 Pull-Ups At 11:00: 1 minute Rest in Silence Remembrance Day (sometimes known informally as Poppy Day) is a memorial day observed in Commonwealth of Nations member states since November 11, 1918, since the end of the First World War, to remember the members of their armed forces who have died in the line of duty. There are numerous Remembrance Day WODs but this one from CrossFit 3D in Manchester is among the most widely...

Saturday, 11/24/2018

In teams of two, with only one teammate working at any time, complete three sets for max reps of: 3 Minutes of Shoulder to Overhead (65/95) Rest 2 Minutes 3 Minutes of Front Squats (65/95) Rest 2 Minutes 3 Minutes of Burpee over Barbell Rest 2...

Friday, 11/23/2018

4, 5, 6 and 7pm Classes only! A. Front Squat(Calculate 90% of your 1 RM)This will be the number you use for percentage progression65% x 5 (of the 90% of your 1 RM)75% x 585% x Max reps (at least 6)*10 GHD sit ups after each setB. “Burn that Turkey”AMRAP in 15 minutes of:7 Kettlebell sumo deadlift high pull (16/24)14 Box Jumps (20/24)21 Hand release push-upsNinja: SameBonus:For time:1-Mile Run or 2000 meter Row15 Burpee Box Jumps (30″/24″)30 Muscle-Ups15 Burpee Box Jumps (30″/24″)1-Mile Run or 2000 meter...

Thursday, 11/22/2018

  GRACIAS _ 9 AM Only A. Complex of 2 Power Snatch + 1 Squat Snatch (Drop the bar and reset after each lift) (Calculate 90% of your 1 RM Squat Snatch) This will be the number you use for percentage progressions 65% x 5 (of the 90% of your 1 RM Snatch) 75% x 5 85% x 5 B. Thanksgiving at Cindy’s, Nancy’s,Annie’s, Elizabeth’s. and Diane’s House For time: 3 rounds of: 5 Pull-ups 10 Push-ups 15 Squats then: 400 m run 15 Overhead Squats (65/95) then: 50 Double Unders 50 Abmat Sit-ups then: 15 Power Cleans (95/135) 15 Ring Dips then: 9 Deadlifts (155/225) 9 Hand stand...
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