Bench Pressing & Pullups

Gustavo finishing out a press during a partner workout



CrossFit WOD for Friday 11/10


5 rounds for max total reps:
bench press, BW

Post score (as a fraction: total bench over total pullups) to whiteboard!

Olympic Weightlifting WOD – Week 1/4, Day 3/3

coach picks your lifts!

Powerlifting WOD – Week 6/7, Day 3/4

3-grip banded floor press (50% from Monday) + unbanded floor press, as fast as possible

Sphinx pushups
barbell skull crusher
side-lying, thumb down db rear delt raise

3×20 GHD oblique crunches

Gymnastics Strength WOD

muscle-up work

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.