WOD
CrossFit WOD, November 27, 2020
5 Deadlifts
10/7 Cal Bike
8 Mat HSWalk
ADV RX (365/255)
RX (255/185)
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 Rope Climb
10 Double DB Box Step up
30/21 Cal Row
RX
3 Strict Pull-up
CrossFit WOD, November 25, 2020
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
Build to a Heavy Complex
1 Power Clean
3 Front Squats
1 Split Jerk
7 minute Time Cap
CrossFit WOD, November 24, 2020
800m Run
Rest 3 minutes
800m Run
ADV RX
1 Mile Run
Rest 5 minutes
1 Mile Run
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
Max HSWalk
Goal is between 300-500′
Every mat length is 6′ and worth 1 Rep
CrossFit WOD, November 23, 2020
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.
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)
For Time:
10 Legless Rope climbs (15′)
RX
10 Rope Climbs
CrossFit WOD, November 21, 2020
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
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%
AMRAP x 12
25 DU
9 T2B
25 DU
9 Hang Squat Snatch
Barbell 95/65
8 Rounds
40 DU
4 Ring MU
40 DU
4 Hang Squat Snatch (155/105)
CrossFit WOD, November 19, 2020
:30 Row
:30 Burpee
:30 Bicep Curls
:30 Lunges with or without DB
You choose the weight
CrossFit WOD, November 18, 2020
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
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
Thursday Nov. 26th 8:30AM
Friday Nov. 27th 9:30AM
Saturday Nov. 28th 8:30AM