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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

CrossFit WOD, November 20, 2023

November 19, 2023

CrossFit – Mon, Nov 20

Clean (3-3-3-2-2-1-1)

Metcon (Time)

For Time:

25-20-15-10-5 DB Floor Press (50/35)

10-8-6-4-2 Strict Pull-ups

After every round 400m Run

Extra work (AMRAP – Reps)

EMOM x 10

10 T2B (ADV RX)

8 T2B (RX)

Scale with attainable number

CrossFit WOD, November 18, 2023

November 17, 2023

CrossFit – Sat, Nov 18

Metcon (Time)

Partner For Time

50 Deadlifts

20 Lateral Barbell Burpees

40 Wallballs

20 LBB Burpees

30 Front Squats

20 LBB Burpees

30 Front Squats

20 LBB Burpees

40 Wallballs

20 LBB Burpees

50 Deadlifts

Barbell: 115 / 85 lb

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