WOD
CrossFit WOD, December 2, 2020
A.) AMRAP 5
Buy In 150 DU
10 Kipping HSPU
15 OHS (95/65)
Rest 3 mins
B.) AMRAP 5
BUY In 100 DU
10 Kipping HSPU
10 OHS (135/95)
Rest 3 mins
C.) AMRAP X 5
Buy In 50 DU
10 Kipping HSPU
5 OHS (185/135)
ADV RX
Deficit HSPU (4.5/3")
Barbell (135/95) (185/135) (225/155)
In place of HSPU = Push-ups
CrossFit WOD, December 1, 2020
For Time:
35-27-21-15
KBS (32/24kg)
HSWalk (8 Mat lengths)
RX and ADV RX Masters
27-21-15-9
KBS (32/24kg)
HSWalk (8 Mat lengths)
In Place of HSWalk
— 12 DB Push-Press 35/20lbs
15/12 Cal Bike
12 Power Cleans
9 Burpee Box Jump Overs
Barbell (115/85)
Box (30/24")
CrossFit WOD, November 30, 2020
Min 1 – 4 Front Squats
Min 2 – 8 Back Squats
57% of your 1 RM FS
Week 2/5
We reduced 1 FS and 2 BS per set and went up 7% from last week.
50 Pull-ups
21 Power Snatches
35 C2B
15 OHS
20 Bar MU
9 Squat Snatches
Barbell 135/95
RX and ADV RX Masters (40 and up) and ADV RX Teen (16-17)
42 Pull-ups
21 Power Snatches
30 C2B
15 OHS
18 Bar MU
9 Squat Snatch
Barbell 115/85
1 Round For Time:
10 RMU
12 Mat Lengths Walking Lunges (155/105)
10 RMU
8 Mat Lengths Walking Lunges (185/135)
10 RMU
4 Mat Lengths Walking Lunges (225/155)
ADV RX Masters and Teens
15/12 RMU
12 Mat Lengths Walking Lunges (135/95)
8 Mat Lengths Walking Lunges (155/105)
4 Mat Lengths Walking Lunges (185/135)
CrossFit WOD, November 28, 2020
40/30 Cal Row, 20 Hang Squat Cleans
40/30 Cal Row, 18 Hang Squat Cleans
40/30 Cal Row, 16 Hang Squat Cleans
40/30 Cal Row, 14 Hang Squat Cleans
40/30 Cal Row, 12 Hang Squat Cleans
40/30 Cal Row, 10 Hang Squat Cleans
40/30 Cal Row, 8 Hang Squat Cleans
40/30 Cal Row, 6 Hang Squat Cleans
40/30 Cal Row, 4 Hang Squat Cleans
40/30 Cal Row, 2 Hang Squat Cleans
Barbell Options
ADV RX 185/135
RX 175/115
Fitness 155/105 or 135/95
Indv. WOD 1/2 the reps on the Cleans and the Row
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
Thursday Nov. 26th 8:30AM
Friday Nov. 27th 9:30AM
Saturday Nov. 28th 8:30AM
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)
Set of 9 @70%
Set of 6 @80%
Rest 1 Minute
Repeat 12,9,6
1 RM Push Jerk
*OFF the Rack