Posts By: Avery Wittkamp

Tuesday 191112 – Photo of the Day

Beyond the Whiteboard: Beginner ‎/ Experienced ___________________________________________________ Some of our favorite reads this week: 5 Laws of Sleep for Athletes Sugary Drink Ban Tied to Health Improvements at Medical Center (NY Times) Open Workout 20.4 Analysis Building Progressions

Tuesday 191112 – Beginner

Strength A1. Half Kneeling Contralateral Dumbbell Strict Press 4×8/side, building A2. Chin Ups 4 sets of 2-3 reps shy of failure Conditioning 7 rounds for time: 5 Shoulder to Overhead (135/95) 7 Toes to Bar 12 Air Squats

Monday 191111 – Experienced

Strength Deadlift 5×5, building Conditioning 3 rounds of 2:30 minute AMRAP: 12/9 Calorie Row 12 Russian Kettlebell Swings (32/24) 12 Forearm Plank Plate Drag Rest 2:30 minutes Note: Pick up where you left off each round.

Monday 191111 – Photo of the Day

Upcoming Events and News: Reminder: We have a bank holiday schedule for Veterans Day (today!), Monday November 11th. Please check Zen Planner before heading into the box for the most updated schedule. How to Submit your 2020 CrossFit Open Scores… Read more »

Monday 191111 – Beginner

Strength Deadlift 5×5, building Conditioning 3 rounds of 2:30 minute AMRAP: 12/9 Calorie Row 12 Russian Kettlebell Swings (24/16) 12 Forearm Plank Plate Drag Rest 2:30 minutes Note: Pick up where you left off each round.

Sunday 191110 – Photo of the Day

Upcoming Events and News: Reminder! We have a bank holiday schedule for Veterans Day, Monday November 11th. Please check Zen Planner before heading into the box for the most updated schedule. Open 20.5 Reminder: The standard for wallballs in the… Read more »

Sunday 191110 – Beginner

Strength A1. Ring Support 4×20-30 seconds A2. Tempo Overhead Squat (21X1) 4×5, building Conditioning 2 rounds for time: 30 Barbell Overhead Squats (45/35) 30 Burpees over Bar