WOD

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CrossFit WOD, December 1, 2023

November 30, 2023

CrossFit – Fri, Dec 1

Back Squat (4×6 65%)

ON THE 3:00 x 4 sets

6 Back Squats @65%
5 second pause at the bottom

Metcon (Time)

30 T2B

2,000m Row

30 T2B

2,000m Row

30 T2B

CrossFit WOD, November 30, 2023

November 29, 2023

CrossFit – Thu, Nov 30

Metcon (Time)

Partner WOD

5 Rounds

Cash-in 800m Row

20 Pish Jerks 115/85

60 DU

20 Pull-ups

60 DU

Cash-out 800m Row

CrossFit WOD, November 29, 2023

November 28, 2023

CrossFit – Wed, Nov 29

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

CrossFit WOD, November 28, 2023

November 27, 2023

CrossFit – Tue, Nov 28

Shoulder Press (5×5 Climbing )

Start your first working set around 70%

Flash Flood (Time)

2 Rounds For Time:
400 Meter Run
21 Thrusters (95/65)

RX 75/55

Metcon

Weighted T2B

EMOM X 5

10 weighted T2B

CrossFit WOD, November 27, 2023

November 26, 2023

CrossFit – Mon, Nov 27

Weighted Pull-ups (5×5 80%)

1st find your 1RM strict weighted pull-up

2nd 5×5 @80%

Metcon (Time)

For Time:

40/30 Calorie Row

40 Burpee Box Jumps or Step-ups

40 Shuttle Runs (4 Mat Lengths =1 rep)

6 Rope Climbs

40/30 Calorie Bike

CrossFit WOD, November 25, 2023

November 24, 2023

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 WOD, November 24, 2023

November 23, 2023

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 WOD, November 23, 2023

November 22, 2023

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 WOD, November 22, 2023

November 21, 2023

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 WOD, November 21, 2023

November 20, 2023

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 Box Jumps (24"/20")

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (135 / 95 lb)
6 Burpee Box Jumps (24"/20")

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (155 / 105 lb)
6 Burpee Box Jumps (24"/20")

ADV RX
R1 135/95
R2 155/105
R3 185/135

If it’s raining Row 400/350m

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