CrossFit WOD, November 16, 2018

Nov 16th

Weightlifting
Thruster (5-5-5-5-5)
Weight is taken from the ground.

Metcon
Metcon (Time)
4 Rounds:
16 DB step ups
8 Ring dips
40 Double unders
Metcon (Time)
4 Rounds:
16 DB step ups
8 Ring dips
40 Double unders

CrossFit WOD, November 15, 2018

Nov 15th

Gymnastics
Metcon (AMRAP – Reps)
BAR MU progression:
3×5 kipping C2B (aim to build each set and get belly to bar)
3×3 Banded bar muscle ups
5min EMOM 1-5 MUs
Metcon
3 sets 5 reps each:
Tight kipping pull ups
Ice cream makers
Shoot throughs
Dips

Metcon
Metcon (AMRAP – Reps)
21min alt EMOM:
100ft Sled push 185/135#
12 Pull ups
15 Burpees

Start with a score of 21. For each minute that you fail to complete the work subtract 1.
Metcon (AMRAP – Reps)
21min alt EMOM:
100ft Sled push 135/90#
10 Assisted pull ups
8 Burpees

Start with a score of 21. For each minute that you fail to complete the work subtract 1.

CrossFit WOD, November 14, 2018

Nov 14th

Weightlifting
Deadlift (5-5-5-5-5)

Metcon
Metcon (Time)
Row 800m
then 3 Rounds:

25 SDHP 75/55#
20 Sprinter sit ups

Metcon (Time)
Row 800m
then 3 Rounds:

25 KB SDHP 53/35#
20 Sprinter sit ups

CrossFit WOD, November 13, 2018

Nov 13th

Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Metcon (Time)
"Dirty 30"
30 Box jumps
30 Jumping pull ups
30 KBS
30 Walking lunges
30 Knees to chest
30 Push press
30 Supermans
30 Wall balls
30 Burpees
100 Single unders

CrossFit WOD, November 12, 2018

Nov 12th

Weightlifting
Split Jerk (3-3-3-3-3)
Power Jerk (3-3-3-3-3)

Metcon
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP:
8 Hang (squat) cleans 115/75#
2 Wall walks
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP:
10 KB taters 53/35#
2 Wall walks

CrossFit WOD, November 9, 2018

Nov 9th

Metcon
Metcon (Time)
21-15-9 Deadlift 225/155#
*75 Double under before each set of deadlifts
Metcon (Time)
21-15-9 Deadlift 60% 1RM
*150 SU before each set of deadlifts

CrossFit WOD, November 8, 2018

Nov 8th

Gymnastics
Metcon
5 sets:
100ft Waiter carry
8 Ring dips
Metcon
5 sets:
100ft Farmer carry
10 Ring push ups

Metcon
Metcon (Time)
30 cal Bike
25 HSPU
50 DB snatch 50/35#
25 HSPU
30 cal Bike
Metcon (Time)
30 cal row
25 Push press 75/55#
50 DB snatch 40/20#
25 Push press
30 cal Row

CrossFit WOD, November 6, 2018

Nov 6th

Gymnastics
Metcon (AMRAP – Reps)
3 Sets:
5 Beat swings +3 pull ups
5 Kipping pull ups (as small of a kip as possible)
5 Kipping C2B
5 Butterfly if you have them

Finish with Pull up challenge: AMRAP *without dropping from bar hang for 20 seconds then do one pull up and repeat

Metcon (AMRAP – Reps)
Pull up progression:
10 Straight arm pull ups
8 Inverted rows
10 Beat swings

Then finish with pull up attempts or hitting sets of 3-5

Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute amrap:
10 Box jumps 24/20in
6 Pull ups
10 Box jumps
6 Toes to bar
Metcon (AMRAP – Rounds and Reps)
14 minute amrap:
10 Box jumps 18/12in
6 Pull ups
10 Box jumps
6 V-ups

CrossFit WOD, November 5, 2018

Nov 5th

Weightlifting
Metcon (Weight)
15 min EMOM: 2 Snatches

The goal is to get 30 quality reps. Add weight as you are able.

Metcon
Metcon (Time)
100 D-ball over the shoulder 70#
*EMOM 3 burpees
Metcon (Time)
125 KBS 53/35#
*EMOM 3 burpees