Rutland CrossFit

REMEMBER, IF YOU TAKE ANY CLASSSES AT WACHUSETT MARTIAL ARTS YOU WILL RECEIVE A DISCOUNT FOR BOTH PROGRAMS

"Its never too late to get in shape"

​​​​​​​MONDAY NOV. 13

Partners 12 min AMRAP

15 med ball cleans

dubs

Partner does dubs entire time

other partner is doing med ball cleans

THEN

25 Hang cleans on your own  Mod. weight


STRENGTH - BS


​​​​TUESDAY NOV. 14

7 MIN AMRAP

3 thursters (int. 75/55 RX 95/75)

3 lateral burpees

add 3 reps each round

THEN 5 MIN AMRAP

30 dubs

15 situps


STRENGTH -  BENCH


WEDNESDAY NOV. 15

7 hang snatch

7 HSPU

7 Box Jumps

7 Pull -ups

then 6-5--4-3-2-1-  Get it


STRENGTH -  P.P


THURSDAY NOV. 16

Dead Lift Day

AMRAP #1 3 MIN

15 DL  185/135

15 Burpees

AMRAP #2 3 min

10 DL 225/155

10 Burpees

AMRAP #3 3 Min

5 DL 275/185

5 burpees


STRENGTH -  NONE Give Paul a $10 Tip


FRIDAY NOV. 17

1 round of Kelly

1 round of Helen

1 round of Kelly (not our Kelly)


STRENGTH - DL

​​

SATURDAY'S ARE ALWAYS A SURPRISE  


​​MONDAY NOV. 20

21-15-9-6-3

Front Squats from Rack 135/95

Toes to bar  


STRENGTH - Push Press


​​​​TUESDAY NOV. 21

12 Min Amrap

21 Push Ups on dumbells

15 DB Thrusters

9 Burpees


STRENGTH - Bench

WEDNESDAY NOV. 22

Morning classes Only

​7 Rounds

15 Box Jumps

10 Back Rack Lunges

5 Pull -ups


STRENGTH -  DL

THURSDAY NOV. 9

NO CLASSES HAPPY THANKSGIVING


​STRENGTH - 


FRIDAY NOV. 10
​NO AM CLASSES

Partners 18 Min

1 Partner works while other rests

7 DL 185/135

100 M Sprint (Door to shed and back(


​STRENGTH -  BS

SATURDAY'S ARE ALWAYS A SURPRISE