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CrossFit – Sat, Nov 25 Metcon (Time) Partner WOD 5 Rounds 40 Hang DB Snatches (alternating) (50/35) 40 Box step-ups 20 HSPU 200m Run Scale HSPU= DB push-press

CrossFit – Fri, Nov 24 Metcon (Time) Partner WOD 400 DU 3,200 meters (run or any machine) 200 V-ups or Hollow rocks Partition however you wish

CrossFit – Thu, Nov 23 Partner up Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. https://www.crossfit.com/workout/2005/08/18#/comments

CrossFit – Wed, Nov 22 Push Jerk (12-10-8-12-10-8 50-60-70% ) 50%-60%-70% both waives Round Table (AMRAP – Rounds and Reps) AMRAP 10: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 6-9-12…T2B Barbell: 135 / 95 lb *Add 3 T2B Every Round

CrossFit – Tue, Nov 21 Weighted Pull-ups (Heavy set of 3 then 5×3 80%) A) Build to a heavy set of 3 B) 5×3 @ 85% of heavy set Poker Face (3 Rounds for reps) AMRAP 5: Buy-In: 400 Meter Run Max Rounds With Time Remaining: 12 Front Squats (115 / 85 lb) 6 Burpee

CrossFit – Mon, Nov 20 Clean (3-3-3-2-2-1-1) Metcon (Time) For Time: 25-20-15-10-5 DB Floor Press (50/35) 10-8-6-4-2 Strict Pull-ups After every round 400m Run Extra work (AMRAP – Reps) EMOM x 10 10 T2B (ADV RX) 8 T2B (RX) Scale with attainable number

CrossFit – Sat, Nov 18 Metcon (Time) Partner For Time 50 Deadlifts 20 Lateral Barbell Burpees 40 Wallballs 20 LBB Burpees 30 Front Squats 20 LBB Burpees 30 Front Squats 20 LBB Burpees 40 Wallballs 20 LBB Burpees 50 Deadlifts Barbell: 115 / 85 lb

CrossFit – Fri, Nov 17 Power Clean (On the 2:00 x 5 Sets 2 Cleans) Use the same weight for all sets Metcon (Time) 3 Cleans 3 T2B 100m Run 6 Cleans 6 T2B 100m Run 9 Cleans 9 T2B 100m Run 12 Cleans 12 T2B 100m Run 15 Cleans 15 T2B 100m Run Barbell

CrossFit – Thu, Nov 16 Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 25 40/30 Calorie Echo Bike 20 Hang DB Snatch (R) 20 Hang DB Snatch (L) Dumbbell (50/35)

CrossFit – Wed, Nov 15 Push Jerk (10-8-6-10-8-6) 50%-60%-70%65%-75%-85% Metcon (Time) For Time: 21-15-9 Thrusters 95 / 65 lb 4-3-2 Rope Climbs (15ft.) Time Cap: 8 Minutes