Wednesday, November 13, 2019 (20191113)
Level 1
5 Rounds:
60 seconds at each station: (5 Stations)
30 sec. Work 30 Sec Rest
Max Reps
1: Front Squats (44/33#)
2: Burpee Box Jumps 16/12″ – No push up
3: Kettlebell Swings (26/18#)
4: Ring Rows
5: Toe Taps on Slam Ball – Soccer Drill
Level 2
5 Rounds:
60 seconds at each station: (5 Stations)
30 sec. Work 30 Sec Rest
Max Reps
1: Overhead Squats (45/22#)
2: Burpee Box Jumps 20/16″ – No push up
3: Kettlebell Swings (35/26#)
4: Strict Pull Ups
5: Toe Taps on Slam Ball – Soccer Drill
Level 3
5 Rounds:
60 seconds at each station: (5 Stations)
30 sec. Work 30 Sec Rest
Max Reps
1: Overhead Squats (65/33#)
2: Burpees Box Jumps 24/20″ – No push up
3: Kettlebell Swings (53/35#)
4: Strict Pull Ups
5: Toe Taps on Slam Ball – Soccer Drill
Level 4 Rx
5 Rounds:
60 seconds at each station: (5 Stations)
30 sec. Work 30 Sec Rest
Max Reps
1: Overhead Squats (75/45#)
2: Burpees Box Jumps 24/20″ – No push up
3: Kettlebell Swings (70/53#)
4: Strict Pull Ups
5: Toe Taps on Slam Ball – Soccer Drill
Daily Strength
4 Sets of 10 reps per arm
Build Weight
Left Arm Strict Press
Right Arm Strict Press
Superset with 20 sec side plank each side
Daily Motivation
This Friday we will be participating in the Barbells for Boobs fundraiser.
This organization was founded here in Lake Forest and is rooted in the CrossFit Community with gym participating from around the world.
