WOD

Friday 11.24

Schedule for Friday 11.24 – 1 class at 11am, both locations.

L2:

Metcon (Time)
With a partner
120/90 cal row buy-in
Switch every rd
6 rds total
10 power cleans 135/95
3 muscle-ups
10 STO 135/95
3 muscle-ups
10 alt DB snatch 70/50lbs
3 muscle-ups

L1:

Metcon (Time)
With a partner
120/90 cal row buy-in
Switch every rd
6 rds total
10 power cleans 95/65
5 pull-ups, 5 rings dips
10 STO 95/65
5 pull-ups, 5 ring dips
10 alt DB snatch 50/30lbs
5 pull-ups, 5 ring dips

Thursday 11.23

Thanksgiving Schedule: 1 class at 10am, both locations

All:

Metcon (Time)
40 min EMOM
1) 4 heavy TGU
2) 1:00 max cals on rower
3) 200 ft D-ball bear hug carry (as heavy as possible)
4) 12 strict CTB or pull-ups
5) 20 rotational slam ball throws against wall. 10 each side (don’t throw wall-balls) 20/10lbs.

Wednesday 11.22

Pre-WOD:

Rope Climb (Max reps in 1:30, or practice/ learn rope climbs )

All:

4 Rounds for reps–
1 min KB swings 24/16kg
1 min box jump overs 24/20
1 min wall-balls 20/14
1 min bike for cals

Rest 2:00
record reps every rd

Tuesday 11.21

Pre-WOD:

Snatch Complex
Find a heavy set of 1 power snatch + 1 hang sqt snatch + 1 snatch.

Or

10 min emom with moderate weight of 3 hang snatch

L1:

9 min AMRAP
15 TTEL
10 DL 95 /65
5 Snatches 95/65

L2: CrossFit Games Open 15.1

9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#

Monday 11.20

Pre-WOD:

Push Press (5×5)

L2:

200m run, row or ski
10 thrusters 135/95
10 lateral burpees over bar
200m
8 thrusters
8 lateral burpees over bar
200m
6 thrusters
6 lateral burpee over bar
200m
4 thrusters
4 lateral burpee over bar
200m
2 thrusters
2 lateral burpee over bar

If you use the treadmill go 150m

L1:

200m run, row or ski
10 thrusters 95/65
10 lateral burpees over bar
200m
8 thrusters
8 lateral burpees over bar
200m
6 thrusters
6 lateral burpee over bar
200m
4 thrusters
4 lateral burpee over bar
200m
2thrusters
2 lateral burpee over bar

If you use the treadmill go 150m

Friday 11.17

L1:

25 box jump 24/20
25 power cleans 95/65 lbs
25 TTEL
25 deadlifts 95/65 5lbs
25 push-ups on 3″ plate
25 deadlifts
25 TTEL
25 power cleans
25 box jump

Step-ups ok; 20:00 time cap
If you don’t finish your score is 20:00 + :01 for each unfinished rep.

L2:

25 box jump 24/20
25 power cleans 115/75lbs
25 TTB
25 deadlifts 115/75lbs
25 HSPU
25 deadlifts
25 TTB
25 power cleans
25 box jump

Step-ups ok; 20:00 time cap
If you don’t finish your score is 20:00 + :01 for each unfinished rep.

Thursday 11.16

Pre-WOD:

Standing Long Jump (Distance)
3 practice, 3 attempts

L2:

(3 Rounds for time)
500m row
25 KB swings 32/24kg
15 burpees over box 24/20

Rest 5:00 x3

L1:

(3 Rounds for time)
500m row
25 KB swings 24/16kg
15 burpees over box 24/20

Rest 5:00 x3

Wednesday 11.15

All:

Overhead Squat (5×5 mod-heavy)

All:

20 min Emom
1) 20 russian twist
2) 6 front squat off rack at 55%
3) 7-10 burpee box jump overs 24/20
4) 10 -15 turkish sit-ups w/ medball

Tuesday 11.14

Pre:

Deadlift (4×8 at 65-70% rest 2:00)

L2:

EMOM as long as possible
rd 1-3) 25 Dus + 100 ft run
rd 4-6) 25 dus + 200 ft run
rd 6-9) 25 dus +300 ft run
etc.

L1:

EMOM as long as possible
rd 1-3) 10 Dus + 100 ft run
rd 4-6) 10 dus + 200 ft run
rd 6-9) 10 dus +300 ft run
etc.

Friday 11.10

Family Feud WOD #3

1 rm bench press

Partner up and spot each other please. You will have 15 minutes after the warm-up for you and your partner to work to a 1 rm. The bar must make contact with chest. You must lockout at top with no assistance.

Spotters – Don’t touch the bar unless it starts to down toward the chest. The coach will go over how to properly spot.

If you did L1 last week put your score for this WOD under L1. If you did L2 last week, put your score for this WOD under L2.

Family Feud WOD #4

3 rds for time
20/15 cals on rower (L1) or bike (L2)
10 bar facing burpees

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