Über Crossfit

WOD's

3540 Hwy 16S Suite A , Bandera TX 78003

210.896.1929

11/1 Thursday  

skill: handstand walk
2rft 
200m run
10 hspu

11/2 Friday
lifting: find 5 rep max fs

7min amrap
3 clean 185/130
2 fs
1 s2oh
 
11/3 Saturday
hero wod 
 
11/5 Monday
skill: dips (accumulate 5min dip hold)

3rft (15min cap)
20 t2b
40 squats
60 vups​

11/6  Tuesday
skill: reversed wb

2rft
100 du's
25 burpee box overs 

​11/7 wednesday
benchmark

gauntlet

 

11/8 thursday 
lifting: find 5rep max bs

8min amrap
20 push ups
20 db hang snatch (alt)

11/9 Friday
15min emom

1-5 25 du's
6-10 15 pull ups
11-15 10 fs 135/95
 
11/10 Saturday
hero wod
 
11/12 Monday
5rft

400m farmer carry 53/35
20 goblet squats​

11/13  tuesday
lifting: snatch balance

for time (7min cap)
70 dl 225/155 

​11/14 Wednesday

lifting: find 3rep max ohs
9min amrap
5 snatch 95/65
10 burpee over bar
20 sit ups

 

11/15 Thursday 
lifting: 5x5 bs (60/65/70/75/80%)

3rft
10 c&J 135/95
20 wb 20/14
5 man makers 50/35

11/16 friday
30min amrap

5 para passs through
10 hspu
20 lunges
40 sit ups 
 
11/17 Saturday
hero wod: marconi
 
11/19 Monday
max wb

max du's​

11/20  Tuesday
lifting: find 5rep max strict press

fran
21-15-9
thrusters 95/65
pull ups 

​11/21 Wednesday
18min amrap

20 wb 35/20
10 hspu
5 squat cleans 185/130
 
11/22 Thursday - thanksgiving 
1 class only 8:30am!!!!
 
11/23 black friday
closed!!!! go outside and do something fun with the family!!!! 

 

11/24 saturday
hero wod - work off that turkey overload :) 

 

11/26 monday
skill: mu's

3rft
2 rop climbes
10 c2b
10 pistols
 
11/27 tuesday
"durp-tee"

5rft
12 dl 155/105
9 hang clean
6 push jerk
3 burpee over bar
(like DT, but not)
 
11/28 wednesday
25min amrap
5 mu's
10 db ohs (alt) 50/35
400m sandbag carry
 

 11/29 thursday 
lifting: 5x3 bs

for time:
50 hspu
150 squats
 
11/30 friday
sled push/pull

5rft
100 du's
10 slamballs 100/80