WOD

No WOD available

CrossFit WOD, November 27, 2020

11/27/20

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
5 Deadlifts
10/7 Cal Bike
8 Mat HSWalk

ADV RX (365/255)
RX (255/185)

Metcon (AMRAP – Rounds and Reps)
On the 15:00
AMRAP 10:
10 Deadlifts
15 Deficit HSPU (2 45lb plates/1 set 45lb plates)
200m Run

ADV RX (245/165)
RX (205/145) (kipping HSPU)

CrossFit WOD, November 26, 2020

1/26/20

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20
1 Rope Climb
10 Double DB Box Step up
30/21 Cal Row

RX
3 Strict Pull-up

CrossFit WOD, November 25, 2020

11/25/20

Weightlifting
Wise Men (3 Rounds for reps)
"Wise Men"
AMRAP 3:
Macho Man (135/95#)
Rest 3:00
AMRAP 3:
Macho Man (155/105#)
Rest 3:00
AMRAP 3:
Macho Man (185/135#)
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks
Metcon (Weight)
On the 20:00 Clean and Jerk Complex
Build to a Heavy Complex
1 Power Clean
3 Front Squats
1 Split Jerk

7 minute Time Cap

CrossFit WOD, November 24, 2020

11/24/20

Metcon
Metcon (Time)
RX
800m Run
Rest 3 minutes
800m Run

ADV RX
1 Mile Run
Rest 5 minutes
1 Mile Run

Metcon
Metcon (Time)
ADV RX
15-12-9
Kipping HSPU
T2B

200 DU

12-9-6
Kipping Deficit HSPU (2 – 45lb/1set – 45lb plates)
C2B

150 DU

9-6-3
Kipping HSPU
Bar MU

100 DU

RX
15-12-9
Kipping HSPU
T2B

100 DU

12-9-6
Kipping Deficit HSPU
Pull-ups

100 DU

9-6-3
Kipping HSPU
C2B

100 DU

Extra Gymnastics Work
Metcon (AMRAP – Rounds and Reps)
5 minute Time Cap
Max HSWalk

Goal is between 300-500′

Every mat length is 6′ and worth 1 Rep

CrossFit WOD, November 23, 2020

11/23/20
Thanksgiving Schedule:
Thursday Nov. 26th 8:30AM
Friday Nov. 27th 9:30AM
Saturday Nov. 28th 8:30AM

Weightlifting
Stamina Squating (4×1 across)
On the Minute x 8 (4 Rounds)
Min 1 – 5 Front Squats
Min 2 – 10 Back Squats

**Week 1 of 5 for this squat progression.
Barbell stays loaded at 50% of 1 RM Front Squat

Every week we will reduce the reps per set and increase the total rounds
The purpose is to build strength and ability to cycle through higher volume squats.

**Same weight across for all sets.

Metcon
Metcon (Time)
ADV RX
3 Rounds:
50 Wallballs (30/20lbs)
25/20 Cal Bike
10 Single Arm Devil Presses (70/50lbs)

RX
4 Rounds:
30/24 Cal Row
30 Wallballs (20/14lbs)
10 Single Arm Devil Presses (50/35lb)

Extra work if you want an after WOD
Metcon (Time)
ADV RX
For Time:
10 Legless Rope climbs (15′)

RX
10 Rope Climbs

CrossFit WOD, November 21, 2020

11/21/20

Metcon
Metcon (Time)
800m Run
21 Burpee Box Jump Overs
800m Run
21 Power Clean & Jerk
800m Run
21 Burpee Box Jump Overs
800m Run

RX
Box (24/20")
Barbell (155/105)

ADV RX
Box (30/24")
Barbell (205/145)

CrossFit WOD, November 20, 2020

11/20/20

Weightlifting
Hang Squat Snatch (Unbroken Complex)
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knees)
1 High Hang Squat Snatch (Pockets)
1 Hang Squat Snatch (Knees)

Set 1 45%
Set 2 50%
Set 3+4+5 55%

Metcon
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP x 12
25 DU
9 T2B
25 DU
9 Hang Squat Snatch

Barbell 95/65

Metcon (Time)
ADV RX
8 Rounds
40 DU
4 Ring MU
40 DU
4 Hang Squat Snatch (155/105)

CrossFit WOD, November 19, 2020

11/19/20

Metcon
Metcon (AMRAP – Reps)
EMOM 20:
:30 Row
:30 Burpee
:30 Bicep Curls
:30 Lunges with or without DB

You choose the weight

CrossFit WOD, November 18, 2020

11/18/20

Metcon
Metcon (3 Rounds for reps)
3 x AMRAP 4, Rest 4
27/21 Cal Row
21 Power Cleans
15 Burpee Box Jump Over

RX
Round 1: 135/95
Round 2: 115/85
Round 1: 95/65

ADV RX
Round 1: 155/105
Round 2: 135/95
Round 3: 115/85

Each round is for time. If you do not finish a round either lesson the weight or the reps or add each missed rep to your time.

CrossFit WOD, November 17, 2020

11/17/20

Metcon
Metcon (Time)
RX
For Time:
800m Run
25 Thrusters
25 C2B
800m Run
25 OHS
25 T2B
800m Run
25 Front Squats
25 Pull-ups

Barbell 95/65

ADV RX
For Time:
800m Run
25 Thrusters, 15 Bar MU
800m Run
25 OHS, 25 T2B
800m Run
25 Front Squats, 35 C2B

Barbell 135/95

Goal is 18-25 minutes with a 28 min Time Cap

FIND US ON FACEBOOK

Scroll to Top