CrossFit WOD, December 3, 2018

Dec 3rd

Weightlifting
Shoulder Press (5-5-5-5-5)

Metcon
Metcon (AMRAP – Rounds and Reps)
In a 12 minute window:

125 DU buy in, with remaining time amrap:
12 Wall balls 20/14#
6 Ring dips
12 Box jumps 30/24in

Metcon (AMRAP – Rounds and Reps)
In a 12 minute window:

250 Single under buy in, with remaining time amrap:
12 Wall balls
6 H.R. push ups
12 Box jumps 24/20in

CrossFit WOD, November 30, 2018

Nov 29th

Weightlifting
BTN Press (5-5-5-5-5)
Behind the Neck Press is using either Jerk Grip or Snatch Grip we do this press and it can eith be strict/push/jerk style press.
Push Press (5-5-5-5-5)

Metcon
Metcon (Time)
10-8-6-4-2 Jerk 185/125#
5-4-3-2-1 MU
Metcon (Time)
10-8-6-4-2
Jerk 135/95#
Pull ups

CrossFit WOD, November 29, 2018

Nov 29th

Warm-up
Hinshaw Warm Up
*Walking pace:
High knee karaoke
Over the hurdle
Knee to chest
Figure 4
Lunge
Lunge with torso twist
Toe touch march
*Building pace:
High knee
Butt kicks
Straight leg
Side step
Side step jumping jack
Sitting arm swings
Standing arm swings
*Walking pace:
Toes out walk
Toes in walk
Walk on heels
Walk on toes
Walk on outside of foot
Walk on inside of foot
*Building pace to sprint pace
50 yard hashmarks
20 yard run
40 yard run
60 yard run

Metcon
Bert (Time)
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

L1 is partner Bert

CrossFit WOD, November 28, 2018

Nov 28th

Skill
Metcon
20min amrac:
10 breath heavy D-ball hold at chest
8 each side Banded pull to HB press
20 Banded side steps
30 Mt climbers (&1 &2…)

Metcon
Metcon (Time)
6x500m Row/Ski

Alternate with a partner, goal is to have 1:1 work: rest
Score is total time of all intervals

CrossFit WOD, November 27, 2018

Nov 27th

Weightlifting
Metcon (Weight)
4 sets:
12 Split squats with DBs (each side)
1 minute Chinese plank

Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
14 RKBS 53/35#
20 Sit ups
14 KB squat cleans (7 each arm)
60 Double unders
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
14 RKBS
20 Sit ups
14 KB taters
120 Single unders

CrossFit WOD, November 26, 2018

Nov 26th

Metcon

Weightlifting
Clean and Jerk (2-2-2-2-2-2)
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

CrossFit WOD, November 23, 2018

Nov 23rd

Metcon

Warm-up
Warm-up
4 Sets:
20 Jumping jacks
5 Inchworms with push up
20 Lunge + knee tuck
10 Scorpions
Metcon
At home workout:
Run 1 mile
*Rest 2 minutes
18 min alternating emom Odds-15 Burpees
Evens-14 sprinter sit ups

If you don’t conveniently have a mile measured out, run out for 4 minutes then turn around and run back.

Work for up to 45sec on each minute of the EMOM.

CrossFit WOD, November 21, 2018

Nov 21st

Weightlifting
Clean Complex – 3 position pull (1-1-1-1-1)
Hi Hang Clean
Hang Clean
Clean
Metcon (Time)
4 rounds:
8 Hang squat cleans 115/75#
8 HSPU
8 Front rack lunges
8 HR push ups
Metcon (Time)
4 rounds:
8 Hang squat cleans 75/55#
8 Box pike HSPU
8 Front rack lunges
8 Push ups

Cleans can be power clean + front squat.

CrossFit WOD, November 20, 2018

Nov 20th

Gymnastics
Metcon
4 sets:
8 Banded seated ring MUs
20 sec Ring support hold
10-15 GHDSU
Metcon
4 Sets:
100ft plank sliders
8 Strict pull ups
25 Sit ups

Metcon
Metcon (AMRAP – Reps)
Open workout 11.4
10 min AMRAP:
60 Bar facing burpees
30 OHS 120/90#
10 Muscle ups
Metcon (AMRAP – Reps)
10 min amrap:
40 Bar facing burpees
30 Front squats 105/75#
15 Strict Pull ups

CrossFit WOD, November 19, 2018

Nov 19th

Weightlifting
Banded Deadlift (4-4-4-4-4)
Emphasis on speed and glute/ham activation. Preform as singles.
Deadlift (4-4-4-4)

Metcon
Metcon (AMRAP – Reps)
16 min alt EMOM for max total reps:
Box jumps
Row cals
TTB/K2E
Rest

Any machine can be used for calories but rowing is first choice.