CrossFit – Wed, Nov 1


CrossFit – Wed, Nov 1

CrossFit Timoro – CrossFit

Welcome to November!

This month’s focus is on Hero workouts.

Expect variations of Chad, Michael, Badger, and DT.

Look forward to benchmarks and Open workouts such as Fran, Nasty Girls, and Open Workout 12.3.

Athletes will get the opportunity to find a 1-rep-max bench press at the start of the month in a descending ladder.

Plus, you’ll get to coach classes through a 10-rep-max back squat right after Thanksgiving (fueled by turkey and pumpkin pie).

Named Workouts: Nasty Girls on Nov. 13, Fran on Nov. 18, and Michael on Nov. 21.

Overhead Squat (EMOM 6:
5 Overhead Squats
– From the floor.
– Build in load.)

Metcon (Time)

For time:

50-Calorie Bike

50 Overhead Squats (95/65#)

50 Alternating DB Snatches (50/35#)


This should be a sprint! Once a movement is done, there’s no coming back to it.

Sub 4:00 bike. Sub 3:00 each on squats and snatches.

Lighter loading on the overhead squats and DB snatches.