Monthly Archives: November 2018

4-3-2-1

CrossFit Las Cruces
11/30/18

2 Rounds
4 min Max Squats
3 min Max Sit-Ups
2 min Max Burpees
1 min Max Push-Ups

“Nate”
AMRAP 20
2 Muscle Ups or 4 CTB Pull-Ups
4 HSPUs
8 Kb Swings

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Strong back, strong athlete

Time for a little posterior work

CrossFit Las Cruces
11/28/18

4 Sets
-6 Bulgarian Split Squats
-Back Rack Walking Lunges (1 length)

3×90 second max Cal Row

Deadlifts
5-5-3-3-3-1-1-3-3-3-5-5

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Tuesday’s Work

Buy In:
50 Pull-ups

5 Rounds
30 Sit-Ups
7 Hang Power Snatches (95/65)
7 Db Box Step Overs

Cash Out:
15 Bar Muscle Ups or 30 Pull-Ups

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We need your help

One of our 5am friends has a challenging road ahead and her family has set up a go fund me to try and assist with everything. Please click on the link below to learn more about how we can help.

https://www.gofundme.com/6fwx86w

CrossFit Las Cruces
11/26/18

Back Squat
4×10
2×6

Alternating Tabatas
*6 Rounds each for a total of 12 Rounds per couplet:

A1) Kb or Db Front Squats
A2) Toes to Bar

Rest 2 minutes

B1) Kb or Db Snatches
B2) Burpees

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Happy Thanksgiving

I hope everyone has a great thanksgiving! We will be closed this Thursday and Friday for the holiday, but be ready this Saturday for bro sesh! Here’s a little bit of cardio to make room for all that Turkey

Filthy Fifty

  • 50 Box Jumps (24/20 in)
  • 50 Jumping Pull-Ups
  • 50 Kettlebell Swings (1/.75 pood)
  • 50 Walking Lunges
  • 50 Knees-to-Elbows
  • 50 Push Press (45/35 lb)
  • 50 Back Extensions
  • 50 Wall Balls (20/14 lb)
  • 50 Burpees
  • 50 Double-Unders

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Tuesday’s Work

EMOM 8
3 Snatches
EMOM 4
2 Snatches
EMOM 4
1 Snatches

21-15-9
Hang Squat Snatches (95/65)
Burpee Box Jumps

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Turkey Week Schedule

We will be closed Thursday and Friday this week for Thanksgiving. All other classes will go on as scheduled. I hope everyone has a great holiday but first we’ve got to earn all that pie! Starting with this one…

CrossFit Las Cruces
11/19/18

From CompTrain
“Bane”
40 HSPUs
20 Ring Muscle Ups
10 Rounds of “Macho Man”

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