CrossFit 13 Stars

Week of December 2nd

Back To Our Regularly Scheduled Programming

We hope you all had a great holiday with family and friends this week. And now it's time to work off that pumpkin pie!

We have 1 more spot left for our Black Friday deal if anyone would like to take advantage before Monday. Thank you to everyone who has reached out!

Mon, Dec 2, 2019
STRENGTH
Front Squat: 1RM (re-test)

Last done on 10/07/19.

WOD
11min AMRAP
35 double unders
25 air squats
15 russian swings (70/53)

FIT360
18min AMRAP
45 double unders
35 air squats
25 sit-ups
15 russian swings (70/53)
Tue, Dec 3, 2019
SKILL
9-8-7-6-5 unbroken strict pull-ups (2 of 6)

WOD
25 bar-hopping burpees
then
15-12-9
sit-ups
goblet lunges (53/35)
then
25 power snatches (95/65)
then
15-12-9
sit-ups
goblet lunges (53/35)
then
25 bar-hopping burpees

FIT360
16min AMRAP
5 body blasters
10 1-arm kb lunges (53/35)
20 double unders / 40 singles

Body blasters are a burpee to a pull-up to a K2E. The lunges are 1-for-1. 40 singles as a jump rope scale.
Wed, Dec 4, 2019
STRENGTH
Deadlift: 1RM (re-test)

Last done on 10/11/19.

WOD
5RFT
5 T2Bs
5 power cleans (50% of 1RM)
250m row

FIT360
18min EMOM
MIN 1: 10 mb step-overs + 5 push balls (20/14)
MIN 2: 10 mb sit-ups + 5 mb thrusters (20/14)
Thu, Dec 5, 2019
SKILL
3RNFT
5 windshield wipers (each side)
10 lying running man (each side)
5 side v-ups (each side)
10 forearm plank cross body crunch (each side)

WOD
Every 4 minutes for 4 rounds
60 double unders
10 hand-release push-ups
max calorie row
1 minute rest

Your result is the lowest amount of calories you complete is any of the four rounds.

FIT360
Every 4 minutes for 5 rounds
10 hand-release push-ups
10 kb presses (26/15; alternating hand)
10 ring dips
max calorie row
1 minute rest
Fri, Dec 6, 2019
STRENGTH
Thruster: 3×5 @ 70% of 1RM
then
Back Squat: 1RM (re-test)

Last done on 10/09/19.

FIT360
10RFT
5 burpees over parallette
5 strict pull-ups
5 hand-release push-ups
100m row sprint