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Crossfit West Livingtson
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  • Workouts
  • Events
  • Schedule
  • Testimonials
  • About Us
    • Our Team
    • Media
  • Contact

Thursday 11/7

WODsBy Mission FitnessDecember 6, 2017Leave a comment

Workout of the day

Crossfit Open Workout 11.6
7 min AMRAP
3-6-9-12-15-18-21 -etc
Chest to bar pull-ups
Thrusters 100/65lb

Accessory :Midline
3 Rounds NFT
120’ Farmer Carry
*Hasp Rest as needed*

Dec52017

Wednesday 12/6

WODsBy Mission FitnessDecember 5, 2017Leave a comment

Workout of the day

Olympic : 20 min
Clean Complex
1 take off + 1 pull + 1 Clean

Metcon:
21-15-9
Hang power cleans
95/65lb
Ring Dips

Dec42017

Tuesday 12/5

WODsBy Mission FitnessDecember 4, 2017Leave a comment

Workout of the day

Metcon
6 x 3 min Amrap
Alternating
150 meter row
Kettlebell swing 54/35lb
*Rest 1 minute *
150 meter row
Box jump overs 24/20”

Accessory:Core
4 rounds
:40 sec work /:20sec rest
Hollow hold
Russian twist 25/15lbYes

Dec32017

Monday 12/4

WODsBy Mission FitnessDecember 3, 2017Leave a comment

Workout of the day
Olympic/ Jerk
Split or power
2-2-2-1-1-1
Build each set max 80%
*From rack*

Metcon
6 Rounds
10 Push Press 105/85lb
10 Bar facing burpees 20 sit-ups

Nov302017

Friday 11/1

WODsBy Mission FitnessNovember 30, 2017Leave a comment

Workout of the day

Olympic: Snatch
5+75% 3+85% 1+95%

Metcon
14 min AMRAP
10 Devils Press 40/25lb
250 meter row

Nov292017

Thursday 11/30

WODsBy Mission FitnessNovember 29, 2017Leave a comment

Workout of the day
3 Rounds
15-12-9
Burpee box jump 24/20”
DB Hang cleans 40/25lb
V-ups
*Rest :90sec between rounds*

Nov282017

Wednesday 11/28

WODsBy Mission FitnessNovember 28, 2017Leave a comment

Workout of the day

Olympic: Cleans
5+75% 3+85% 1+95%

Metcon
For Time
400 meter run
30 Med ball cleans 20/14lb
400 meter run
20 Med ball cleans
400 meter run
10 Med ball cleans

Nov272017

Tuesday 11/28

WODsBy Mission FitnessNovember 27, 2017Leave a comment

Workout of the day

Strength: Push Press
5+75% 3+85% 1+95%

Metcon
10 min AMRAP
7 Shoulder to Overhead 95/65lb
20 Double unders
9 Toes to Bar

Nov262017

Monday 11/27

WODsBy Mission FitnessNovember 26, 2017Leave a comment

Workout of the day

Strength :Deadlift
5+75% 3+85% 1+
95%

Metcon:
EMOM x12
8 deficit Ring rows
8 DB Bulgarian split squat 35/15lb
:40 sec max cal row

Nov242017

Saturday 11/25

WODsBy Mission FitnessNovember 24, 2017Leave a comment

Workout of the Day

Hero Workout

Team of 2

“Nate”

20 min Amrap

2 Muscle ups/ scale 4 pull -ups

4 Handstand push-ups/scale 8 strict DBPress

8 kettlebell Swings 70/53lb

* 1 Team member completes round then team member 2 *

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