Week of Nov 13 - Nov 19
- Jocelyn Rylee
- Nov 12, 2023
- 1 min read
Updated: Nov 16, 2023
Sunday Nov 19 is BRING A FRIEND day! Visitors are welcome to join us for a free workout in any class all day. Please have friends head to crossfitbrio.com/tryaclass to sign the waiver and RSVP to a class time.
By request! Physiotherapist and CF-L1 Nick Allard will be doing a 5 week mobility course in the evening starting Nov 14. Open up better movement before the year ends! The morning edition just wrapped up and was very well received by all the participants! The next session will run Tuesdays at 6:30pm from Nov 14 - Dec 12.
Workouts for the Week
Monday Nov 13
25 min AMRAP
In a group of three, rotating through:
1) 5 Push Press/Jerk and 10 Back Rack Lunges
2) Max Cal Row
3) Rest
Beast 185/125
RX 155/105
Tuesday Nov 14
OT 2:00 x 5 sets: 4 Back Squats
---
3 Cycles of:
In 3 mins
* Burpees
Max Cal Bike
rest 3 mins
*25=Beast
20=RX
15=Scaled
Wednesday Nov 15
🎉🎈🎂🥳 Happy Birthday today to Bernie Wilkie!!
16 min AMRAP
5 Power Snatch (135/95)
10 Toes to Bar
50 Double unders
10 Power Clean (135/95)
10 GHD Sit ups or 15 Sit ups
10/7 Ski Cals
930 version:
10 DB snatch or DB Hang Clean and Jerk
10 Leg raise
10/7 Bike Cals
15 Goblet Squat
15 Sit ups
10/7 Ski Cals
Thursday Nov 16
🎉🎈🎂🥳 Happy Birthday today to Jovi Wagner and Whitney Jones!!
OTM x 8
15-12-9-6 Thrusters
15-12-9-6 Pull ups
----
6 min AMRAP
Box Jump
start at 20" and add 4"
every 20 reps
Compare to June 16/23
930 version:
6 min AMRAP
6 Russian KB swing
6 KB Steps ups
Friday Nov 17
OT1:30x10:
Odd) 3 Deadlift
Even) 3 Press
(dead stop)
----
8 min AMRAP
3-6-9-etc.
Cal Row or Bike
Push ups or Ring Dips
Saturday Nov 18
OT 1:30 x 10:
1-5: Snatch + Hang Snatch
6-10: Snatch
----
Every 5 mins x 4
7/5 Bar muscle ups
10 Power Snatch (135/95)
30 Wall Ball (20/14)
Sunday Nov 19
Today is BRING A FRIEND day! Visitors are welcome to join us for a free workout in any class all day. Please have friends head to crossfitbrio.com/tryaclass to sign the waiver and RSVP to a class time.
OT1:30 x 5 sets: 3 Push Press
---
3 rounds
3 min AMRAP, 90 sec rest
10 DB Hang Clean & Jerk
10 DB Lunge
While partner does:
Ski/Bike/Row
Just wanted to clarify…is bring a friend this Friday (17th) or Sunday (19th)?