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CrossFit – Sat, Nov 12 Metcon (Time) <p>Partner WOD</p><p>10 Rounds For Time:</p><p>6 Power Cleans<br />200 Meter Row&nbsp;<br />2 Legless Rope Climb&nbsp;<br /> </p><p>Adv RX rope climbs &amp; 155/105</p><p>RX 5 Pull-ups per person &amp; 135/95</p>

CrossFit – Fri, Nov 11 Back Squat (3-4 Sets: 1-2 Reps @ 85-90% of 1RM Back Squat (Across)) CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and

CrossFit – Thu, Nov 10 Metcon (Time) <p>1 Mile Double DB Farmers Carry (50/35)</p><p>Every Break</p><p>5 DB S2OH</p><p> </p>

CrossFit – Wed, Nov 9 Shoulder Press (3-4 Sets: 1-2 Reps @ 85-90% of 1RM Strict Press (across) *Rest As Needed Between Sets ) Metcon (Time) <p>Partner WOD</p><p>For Time:</p><p>80 T2B</p><p>400m&nbsp;Run</p><p>70 V-ups&nbsp;(split reps sit-up at the same time)</p><p>60 Synchronized&nbsp;Bar facing burpees&nbsp;</p><p>400m Run</p><p>50 Synchronized Bar facing Burpees&nbsp;</p><p>30 Front&nbsp;Squats 135/95</p><p> </p><p>Split reps and run together&nbsp;</p>

CrossFit – Tue, Nov 8 Power Clean + Push Jerk (5 Sets: 1 Power Clean + 3 Push Jerks    All Sets Performed @ 75-80% of 1RM Clean & Jerk (across) Rest As Needed Between Sets.  ) Metcon (Time) <p>5 Rounds For Time:</p><p>9 Clean &amp; Jerks</p><p>30 DU</p><p>9 C2B</p><p>30 Du</p><p> </p><p>barbell ADV RX 115/85 RX 95/65</p>

CrossFit – Mon, Nov 7 Deadlift (Weight) <p>3-4 Sets:<br />1-2 Reps @ 85-90%&nbsp;</p><p><br />*Rest As Needed Between Sets<br /> </p> Metcon (AMRAP – Reps) <p>8 Rounds</p><p>Minute 1: Max Cal Row</p><p>Minute 2: Max Cal Bike&nbsp;</p><p>Minute 3: Max Shuttle Run&nbsp;</p><p>Minute 4: Rest</p>

CrossFit – Sat, Nov 5 Metcon (Time) <p>Partner WOD</p><p>2000m Row<br />30 Deadlifts (185/130)</p><p>1 Mile Run OR Bike 150 Cal (run together or split calories)<br />100 Push-ups&nbsp;</p><p>2000m Row</p><p>20 Squat&nbsp;Cleans (185/130)<br /> </p>

CrossFit – Fri, Nov 4 Back Squat (3-5 Sets: 1-3 Reps @ 80-85% of 1RM Back Squat ) Negative Nancy (Time) <p>For Time:<br />21 Overhead Squats<br />800 Meter Run&nbsp;<br />18 Overhead Squats<br />600 Meter Run<br />15 Overhead Squats<br />400 Meter Run<br />12 Overhead Squats<br />200 Meter Run<br />9 Overhead Squats</p><p>Barbell: 95 / 65 lb<br /> </p>

CrossFit – Thu, Nov 3 Metcon (AMRAP – Rounds and Reps) <p>AMRAP 20:<br />10 Dumbbell Box Step-ups<br />15 Single Arm Devil’s Press&nbsp;<br />20 Dumbbell Box Step-ups<br />15 Single Arm Devil’s Press&nbsp;<br />30 Dumbbell Box Step-ups<br />15 Single Arm Devil’s Press&nbsp;<br />40 Dumbbell Box Step-ups<br />15 Single Arm Devil’s Press&nbsp;<br />50 Dumbbell Box Step-ups<br />15 Single

CrossFit – Wed, Nov 2 Deadlift (3-5 Sets: 1-3 Reps @ 80-85% of 1RM Deadlift *Rest As Needed Between Sets  ) Metcon (Time) <p>10 Rounds adding 5 DU each Round For Time:</p><p>5 DU</p><p>15 Sit-ups&nbsp;</p><p>200/150m Row</p><p> </p><p>10 DU</p><p>15 Sit-ups&nbsp;</p><p>200/150m Row</p><p> </p><p>15 DU</p><p>15 sit-ups</p><p>200/150m Row</p><p> </p><p>20 DU</p><p>15 Sit-ups&nbsp;</p><p>200/150m Row</p><p> </p><p>……..your last round will be</p><p>50 DU</p><p>15 Sit-ups&nbsp;</p><p>200/150m Row</p><p> </p><p> </p>