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Weekly Rundown December 4-9

This week we will have our first Bring a Buddy Day of the month on Thursday, December 7th. Feel free to bring a friend or family member to any class

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Sat 12.2 “Cindy Found Some Calories”

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI “Cindy Found Some Calories” AMRAP 20 of: 5 Pull-Ups 10 Push-Ups 15 Air Squats 20 Calorie Row/Bike

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Fri 12.1 Pull-Up Progression Day #9, Partner Countdown WOD!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Pull-Up Progression Day #9 EMOM 5 of: Min 1: 6 Strict Pull-Ups Min 2: 5 Strict Pull-Ups Min 3: 4

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Thurs 11.30 EMOM 25

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI EMOM 25 of: Min 1: 2 Rope Climbs Min 2: 20 Superman Raises Min 3: 25 Sit-Ups Min 4: 30

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Wed 11.29 Bulgarian Split Squats, Countdown WOD

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI DB Bulgarian Split Squats : 3×12 each leg  *60 seconds rest in between each set Then: 15-12-9-6-3 of: DB Hang

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Tues 11.28 EMOM 10 & AMRAP 10

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI EMOM 10: 3 Barbell Clusters (Squat Clean + Thrusters) (135/95) (moderate-heavy) Then right into: AMRAP 10 of: 3-6-9-12-15 of…… Deadlifts

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Mon 11.27 Pull-Up Progression Day #8, TGU’s, 5 Rounds for Time

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Pull-Up Progression Day #8 EMOM 5 of: Min 1: 6 Strict Pull-Ups Min 2: 5 Strict Pull-Ups Min 3: 4

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Weekly Rundown November 27- December 2

Happy 5th week of goals Jousters! This week will be week #5 in our current 6 week goals cycle. We’ll be increasing our single leg wall-sits to 18 seconds per

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Sat 11.25 “Pistolling Meagan”

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI “Pistolling Meagan” Buy In: 12 pistols (alternating) 21-15-9 of: Burpeese Kettlebell Swings (28/20kg) Double-Unders Cash Out: 12 pistols (alternating) Goal=Under

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Fri 11.24 Pull-Up Progression Day #7 & “The Chief”

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Pull-Up Progression Day #7 EMOM 5 of: Min 1: 6 Strict Pull-Ups Min 2: 5 Strict Pull-Ups Min 3: 4

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