WOD

-Christmas Party December 16th Starts @ 7pm!!
-Check out the Inversion Store www.crossfitinversion.com

Weightlifting
Power Snatch (Heavy Single- Then do 3x3 @ 80% of that single)

Metcon
CrossFit Games Open 13.1 (AMRAP - Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6" target
30 Snatches, 75# / 45#
30 Burpees to a 6" target
30 Snatches, 135# / 75#
20 Burpess to a 6" target
30 Snatches, 165# / 100#
10 Burpees to a 6" target
AMRAP Snatches 210# / 120#

BAM WOD
Metcon (AMRAP - Reps)
AMRAP 17
40 Burpees to a 6" Target
30 Snatches (you choose weight and DB or Barbell)
30 Burpees
30 Snatches
20 Burpees
30 Snatches
10 Burpees
AMRAP Snatches

Christmas Party December 16th Starts @ 7pm!!
-Check out the Inversion Store www.crossfitinversion.com

Weightlifting

Front Squat (Every 2 Min- 5 Rep @ 75% (5 Sets))

Gymnastics
Double-Unders

Metcon

Watch Tower (Time)
For Time:

100 Double Unders
Then-

5 Rounds

12 OHS 115/75
15 Burpee Box Jumps 24/20

Then-

100 Double Unders

L2- 75/55
Single Unders
BAM WOD
Metcon (Time)
150 Singles

Then-

5 Rounds
12 Kettlebell Lunges
12 Burpee Step Ups

Then-

150 Singles


Moving Day November 18 @0800
Food Provided. First class will be Monday Nov 20.
-Christmas Party December 16th

Metcon
MVP (AMRAP - Rounds and Reps)

20 min AMRAP
Run 400 meters
20 GHD’s
20 Push Ups


Moving Day November 18. Food Provided. First class will be Monday Nov 20. Starting @ 0800
-Christmas Party December 16th

Metcon

Van Alten (AMRAP - Reps)

AMRAP in 20 minutes
(with a Partner)
2000 meter Row
150 Wall Ball Shots
Max Toes-to-Bars


Moving Day November 18. Food Provided. First class will be Monday Nov 20.
-Christmas Party December 16th

Warm-up
200m Run
Banded Squats
Pass Throughs
Lite KBS
Pull ups
Hang Power Clean *Just the Bar*
Front Squat *Just the Bar*

Metcon

Willy (Time)

Three rounds for time of:
Run 800 meters
5 Front Squats, 225#
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood

In honor of U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, died on May 11, 2012
To learn more about Willy click here

THURSDAY
Moving Day November 18. Food Provided. First class will be Monday Nov 20.
-Christmas Party December 16th

Warm-up
Row 300m
Hang Cleans
Burpee (5)
Banded Squats
Back Squats
Walking Toe Touches
Butt Kickers

Weightlifting

Back Squat (Every 3 min complete 5 Reps (4sets))

Metcon

8th Wonder (AMRAP - Reps)

AMRAP 4:
27/21Calorie Row
21 Power Cleans 155/105
15 Lateral Burpees

Rest 2

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Lateral Burpees

Rest 2

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Lateral Burpee
Want to see some of these movements in action? Check out our video library.


Moving Day November 18. Food Provided
-Christmas Party December 16th

Weightlifting

Squat Snatch (Every 1:30- 2 Squat Snatches + 1 OHS)

Metcon

Mad Max (AMRAP - Reps)

AMRAP 16 (Reps)

50 WallBalls 20/14

200m

5 Muscle ups
40 WallBalls
200m
4 Muscle ups
30 WallBalls
200m
3 Muscle ups
20 WallBalls
200m
2 Muscle ups
10 WallBalls
200m
1 Muscle ups

L2- WallBalls 14/10
5 Pull Ups/ 5 Push ups

RX + 25lbs


Moving Day November 18. Food Provided
-Christmas Party December 16th

Metcon
30 Min???? (No Measure)

EMOM 30

ODD- Row 16/12 Cal

Even- Min 1-10- 12 Kettlebell Swings 53/35

Min 11-20 8 Dumbbell Cleans 50/35

Min 21-30 12 HSPU


Moving Day November 18. Food Provided
-Christmas Party December 16th
Weightlifting
Bear Complex (Every 1:30 @75% (7 sets))
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Hangover (Time)

5 Rounds:
7 Back Squats (ground) 165/110
11 Chest to Bar Pull Ups
15 Lateral Burpees

L2- 135/95
Pull ups

L1- 95/65
Assisted Pull Ups


-WOD in Costume!!!
-Moving Day November 18. Food Provided
-Christmas Party December 16th

Weightlifting

Power Snatch (EMOM 7- 2 Reps @ 75%)

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

400 Repeats (Time)
x4

 

Hours

Monday5:00AM - 8:30PM
Tuesday5:00AM - 7:30PM
Wednesday5:00AM - 8:30PM
Thursday5:00AM - 7:30PM
Friday5:00AM - 7:30PM
Saturday9:00AM - 11:00AM
Sunday9:00AM - 11:00AM

Lets Keep In Touch

Contact