WOD

No WOD available

CrossFit WOD, November 24, 2021

11/24/21

Weightlifting
Deadlift (Weight)
4 Sets of 10 @ 60% of 1RM Deadlift

Metcon
Metcon (Time)
3 Rounds For Time:
250/200 Row + 3 Power Cleans
500/450 Row + 5 Power Cleans
800/750m Row + 7 Power Cleans

Barbell: 155 / 105 lb

CrossFit WOD, November 23, 2021

11/23/21

Weightlifting
Shoulder Press (Weight)
5 Sets of 10 @ 60% of 1RM Strict Press

Metcon
Metcon (Time)
27-21-15-9:
Box Jump Overs or step overs (24"/20")
Thrusters 95 / 65 lb

CrossFit WOD, November 20, 2021

11/20/21

Metcon
Metcon (Time)
Partner WOD
1 Round of:
10 BMU
40 Hang Power Cleans 155 / 105 lb
400m Run

Then…..

1 Round of:
10 BMU
30 Hang Power Cleans 155 / 105 lb
400m Run

Then…/:/

1 Round of:
10 BMU
20 Hang Power Cleans 155 / 105 lb
400m Run

RX 5 C2B + 10 push-ups per person

CrossFit WOD, November 19, 2021

11/19/21
Next Weeks Schedule:
Monday 22nd Regular hours
Tuesday 23rd Regular hours
Wednesday 24th 5:30am 6:30am 8:30am
Thursday 25th 8:30am
Friday 26th 8:30am 9:30am
Saturday 8:30am & 9:30am

If anyone has any issues or concerns with the schedule please feel free to speak to Jill or Eric. We are happy to try and accommodate you.

Metcon
Metcon (AMRAP – Reps)
AMRAP 13:
3 Strict Ring Dips
20 Double Unders
3 Dumbbell Snatches
3 Strict Ring Dips
20 Double Unders
6 Dumbbell Snatches
3 Strict Ring Dips
20 Double Unders
9 Dumbbell Snatches

[Add 3 Dumbbell Snatches Per Round]

Dumbbell: 50 / 35 lb

Metcon (AMRAP – Reps)
EMOM X 4
4 Mat Lengths HSWalk

– Rest 2 Minutes

EMOM x 4
4 Mat Lengths HSWalk

Metcon

CrossFit WOD, November 6, 2021

11/6/21

Metcon
Metcon (Time)
For Time
Partner WOD
2 Rounds:
30 Cleans (135/95)
50 Burpees
800m Run
10 Rope climbs
800m Run
50 Burpees

Split reps run together

RX: (115/85) & Pull-ups in place of rope climbs = 15 per person

CrossFit WOD, November 5, 2021

11/5/21

Weightlifting
Front Squat (Weight)
Every 3 minutes
0:00 – 3:00 – 6:00 – 9:00 – 12:00
5 @ 75-80%
10 @ 70%
4 @ 80-85%
8 @ 70%
3 @ 80-85%

Metcon
Metcon (Time)
Every 3 minutes for 5 Rounds:
0:00 – 3:00 – 6:00 – 9:00 – 12:00
6 Push jerks
6 Over the bar burpees

*score is slowest Round*

ADV RX 135/95
RX 115/75
Scaled 95/65

CrossFit WOD, November 3, 2021

11/3/21

Gymnastics
Metcon (3 Rounds for reps)
Part A
:30s Max Chest To Bar Pull-Ups
Rest 1:00
:20s Max Chest To Bar Pull-Ups
Rest :30s
:10s Max Chest To Bar Pull-Ups

REST 2:00 BEFORE STARTING PART B  

RX Pull-ups

Metcon (Time)
Part B
For Time:
Total Reps Completed In Part A

Metcon
Metcon (Time)
Partner WOD
8 Rounds:
200m Run
20 T2B
10 Deadlifts 175 / 125lb

Split reps run together

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