11/13/14
Main – CrossFit Weightlifting Sumo Deadlift (EMOMx8 3 Sumo Squats) Metcon Metcon (Time) 15-12-9: Toes to Bar Burpees 400m Run after Each Round
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November 2014
11/12/14
Main – CrossFit EMOM Front Squat (EMOMx6) High Hang Squat Clean (EMOMx6) Metcon Metcon (Time) Partner WOD 4 RFT: 150 Double unders 100m Prowler Push, 90/45 50 Medball Squat Jumps, 20/14 – Bear hug the ball, squat to below parallel, then quickly stand up and jump off the ground. Feet must leave the ground. One …
Happy Belated Birthday Miranda
Main – CrossFit Metcon Miranda (AMRAP – Rounds and Reps) AMRAP 20: 10 Push Presses (115/80) 10 Kettlebell Swings (24kg/16kg) 10 Box Jumps (24/20) Skill Work on: Rope climbs, DU, or Kipping -then- Mobility
11/10/14
Main – CrossFit Weightlifting Front Squat (6×6, across) Metcon Metcon (Time) 4 RFT: 400m Row 15 Squat Cleans, 95/65 15 Bar Facing Burpees Note: On the BFB no twisting in the air. Leave with 2 feet facing the bar and land on the other side facing the same way you started your jump.Please make sure …
11/7/14
Main – CrossFit Weightlifting Back Squat (10×3) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Jerks, 175/125 2-4-6-8-10-12-14-16-18-20 Pull ups no racks RX 155/105 L2 135/95 L1 115/75 ADV RX after the WOD Metcon (Time) For time 300 DU – every time you break complete 10 GHDSU
11/6/14
Main – CrossFit Weightlifting Floor Press (10-8-6-4-2) Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20: 200m run, 40 Burpees 300m run, 60 KBS (24/16kg) 400m run, 80 Box Jumps (24/20) 500m run, 100 WallBalls (20/14) Run together and split the reps as needed. One person works at a time.
11/5/14
Main – CrossFit Weightlifting Push Press (EMOM 8:00 x 4reps ) Metcon Metcon (Time) 4RFT: 10 Dead lifts, 245/175 10 Wallballs 20/14 10 Push-ups 10 KBS, 32/24kg 100m Run
11/4/14
Main – CrossFit Metcon Metcon (Time) 4 RFT: 5 Power Cleans, 205/135 200m Row Metcon (Time) For time: 15-10-5 Muscle ups 30-20-10 Box Jumps, 24/20″ L1 Chest to Bar L2 Pull-ups L3 Ring rows or band
Halloween Competition 2014
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11/3/14
Main – CrossFit Weightlifting Back Squat (6×6, across) Metcon Metcon (AMRAP – Rounds and Reps) With a running clock… at the 0:00, AMRAP 5 min of: 10 Bar Facing Burpees 15 Thrusters, 95/65 20 C2B Pull ups -Then- 1 minute Rest Metcon (Time) at the 6:00, for time: 25 OHS, 135/95 75 Double unders 25 …
