CrossFit Cherokee WOD for Nov 16,2018 http://crossfitcherokee.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20181116 Daily Workout for Nov 16,2018 en-us Fri, 16 Nov 2018 00:00:00 MST Fri, 16 Nov 2018 04:22:51 MST CrossFit Cherokee WOD for Nov 16,2018 http://crossfitcherokee.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20181116 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments http://crossfitcherokee.rxgymsoftware.com/images/htg_logo_rss.gif 39 31 11.4 CrossFit Open Fri,Nov 16,2018 http://crossfitcherokee.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20181116 http://crossfitcherokee.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20181116 Fri, 16 Nov 2018 00:00:00 MST Warm-up<br /> 2:00 Frog Stretch<br />2 Rounds<br /> 5 Weighted Thoracic Extensions<br /> 5 Toes 2 Rings<br /> 5 PVC Overhead Squats<br /> (3 sec pause at bottom) <br /><br />Barbell Drills<br /> 2 Rounds<br /> 3 Snatch Grip Back Rack Strict Press<br /> 3 Overhead Barbell Shrugs<br /> 3 Overhead Squats<br /><br />Strength<br />5 Rounds<br />2 Heaving Snatch Balances<br /> (pause at bottom)<br /><br />WOD - 11.4<br />10:00 Amrap<br />60 Bar Over Burpees<br /> Rx2: 40 Burpees<br /> Rx3: 20 Burpees<br />30 Overhead Squats 120/90 <br /> Rx2: 75/55<br /> Rx3: 20 reps empty bar<br />10 Muscle-Ups<br /> Rx2: Ring Chin-ups<br /> Rx3: Jumping Bar Chin