CrossFit WOD, November 1, 2019

CF 11012019

Weightlifting
Bench Press (5-5-5-5-5)

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 12 minutes of:
125m Run
12 Push-ups
12 Burpees

CrossFit WOD, October 31, 2019

CF 10312019

Skill
Metcon
Alt. EMOM x 10 min:
1 Legless Rope Climb
14 Pistols
Metcon
Alternate Every Minute On the Minute for 10 min:
14 Single Leg Deadlifts (7 each leg)
3 Modified Rope Climbs

Metcon
Metcon (Time)
25 Back Squats (from ground) 185# / 135#
50 DB Snatch 50# / 35#
75 calories on a Machine
100 Double Unders
75 Box Jumps 24" / 20"
50 DB Hang Clean and Jerk 50# / 35#
25 Power Cleans 135# / 95#
Metcon (Time)
25 Back Squats 95# / 65# (out of rack)
50 DB Snatch 35# / 20#
75 calories on a Machine
100 Single Unders
75 Box Step-ups
50 DB Snatch
25 Deadlifts 95# / 65#

CrossFit WOD, October 30, 2019

CF 10302019

Skill
Clean Complex – 3 position pull (1+1+1)
Hi Hang Clean
Hang Clean
Clean

E2MOM for 14 minutes: 1 Hi Hang Clean + 1 Hang Clean + 1 Clean.
Hang Power Clean + Front Squats (5+3)
Complete designated repetitions of Hang Power Cleans immediately followed by Front Squats as a single set

E2MOM for 14 minutes: 5 Hang Power Cleans + 3 Front Squats

Metcon

CrossFit WOD, October 29, 2019

CF 10292019

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
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

L1 20 minute cap

CrossFit WOD, October 28, 2019

CF 10282019

Skill
Metcon
10 minute Alternating EMOM:
-Practice 25ft Handstand Walk around obstacles
-12 Double Arm Russian KB Swings 35# / 26#
Metcon
10 minute Alternating EMOM:
-2-3 Wall Climbs
-12 American KB Swings

Metcon
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl

Time cap: 9 minutes

CrossFit WOD, October 25, 2019

CF 10252019

Skill
Hang Snatch + OH Squat + Snatch (14 minute E2MOM 1+1+1+1)
Complete prescribe reps of Hang Snatch, Overhead Squat, and Snatch back to back as a single set

E2MOM for 14 minutes: 2 Hang Snatch + 1 OH Squat + 1 Snatch
Hang Power Snatch+Overhead Squat (E2MOM For 14 minutes: 5 + 2 )
Complete indicated number of Power Snatches from the Hang position, then immediately perform indicated number of Overhead Squats as one set.

E2MOM For 14 minutes: 5 Hang Power Snatch + 2 OH Squats.

CrossFit WOD, October 24, 2019

CF 10242019

Skill
Metcon
Practice WOD movements:
Running
Squats
Lunges
V-ups
Pull-ups

Metcon
Metcon (Time)
For Time:
100 Air Squats
800m Run
80 Lunges
600m Run
60 V-ups
400m Run
40 Pull-ups
Metcon (Time)
For time:
60 Air Squats
800m Row
60 Lunges
600m Row/Run
60 Abmat Sit-ups
400m Run
40 Pull-ups

Modify Pull-ups as neccesary

CrossFit WOD, October 23, 2019

CF 10232019

Gymnastics
Handstand Push-ups (5 set of 5-10 reps)
Alternate with 10 Hollow/Arch Rolls
Metcon
5 sets of:
5-10 Box Pike Handstand Push-ups
30 second Hollow Hold
30 second Superman

Metcon
Metcon (7 Rounds for reps)
Every 3 Minutes On the Minute for 21 minutes complete:
16/12 calories on Machine
10 Box Jumps 24" / 20"
10 Push Press 115# / 75#

L1 scaling:
12/8 caloreies
shorter box
lighter Push Press

CrossFit WOD, October 22, 2019

CF 10222019

Weightlifting
Deadlift (6-6-6-6-6)

Metcon
Metcon (Time)
21-15-9-15-21 reps for Time of:
KB Swings 53# / 35#
Burpees
Metcon (Time)
21-15-9 reps for Time of:
KB Swings 35# / 26#
Burpees

CrossFit WOD, October 21, 2019

CF 10212019

Skill
Metcon
9 minutes to practice:
10 DB Thrusters
20 DUs
3 Beat Swings + 5 Toes to Bar + 2 Beat Swings

Metcon
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 hanging knee-raises
24 single-unders

35-lb/20-lb dumbbells