Wednesday 11/18

Workout of the Day
20mins to find your max Clean

CrossFit Open Workout 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Tuesday 11/17

Workout of the Day
Take 10 minutes to build to a heavy-ish Front Squat, and then…

Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 3-5 reps @ 30X1

Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings

11min AMRAP:

6 Power Snatches – 95/65

6 Burpees

12 Walking Lunges w/ Barbell (front rack position)

Monday 11/16

Workout of the Day
Take 20 minutes to build to today’s heavy Jerk

In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
3 Power Cleans (135/95 lbs)
6 Shoulder to Overhead (135/95 lbs)
9 Push-Ups

(Programming courtesy of CJ Martin – CrossFit Invictus)

Friday 11/13


Collin Thomas  |  Age 33  | Morehead, Kentucky

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiance Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.