CrossFit WOD, November 2, 2018

Nov 2nd

Weightlifting
Sumo Deadlift High Pull (5-5-5-5-5)

Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
5 Power snatches 135/95#
20 GHDSU
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
5 Power snatches 75/55#
30 Ab-mat sit ups

CrossFit WOD, November 1, 2018

Nov 1st

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

Skill
Metcon (Distance)
10 minute amrap:
200m Run intervals with a partner

Metcon
Metcon (Time)
50 Burpee buy in then:
30 Wall balls
30 Pull ups
20 Wall balls
20 Pull ups
10 Wall balls
10 Pull ups

CrossFit WOD, October 31, 2018

Oct 31st

Weightlifting
Metcon (Weight)
15 minutes to build to a heavy: Hang clean +Jerk +Front squat + Jerk
Metcon (Weight)
2 Power cleans + 2 Jerks

Jerk can be power jerk or split jerk or one of each.

Metcon
Metcon (Time)
Partner Chipper: as a team accumulate:
150 cals on a machine
200 Box jumps

*must switch movements EMOM
20 minute time cap

CrossFit WOD, October 30, 2018

Oct 30th

Gymnastics
Metcon
3×5 Hollow/arch rolls
3×8 Knees to elbows
3×5-10 Toes to bar (tuck +kick vs hollow arch)

Complete all 3 sets of one movement before moving on to the next.
Metcon
3×5 Hollow/arch rocks
3×10 Beat swings
3×5-10 Building kip to TTB

Complete all 3 sets of one movement before moving on to the next.

Metcon
Metcon (Time)
2 Rounds:
15 KBS 70/53#
1 Rope climb
12 KBS
1 Rope climb
9 KBS
1 Rope climb
Metcon (Time)
2 Rounds:
15 KBS
6 K2E
12 KBS
6 K2E
9 KBS
6 K2E

CrossFit WOD, October 29, 2018

Oct 29th

Weightlifting
Push Press (8-8-8-8)

Metcon
Metcon (Time)
50DU+ 30 Lunges

50DU+ 30 Lunges+20 DB Push press

50DU+ 30 Lunges+20 DB Push press +30 V-ups

50DU+ 30 Lunges+ DB 20 Push press+30 V-ups+400m Run

Metcon (Time)
100SU+ 30 Lunges

100SU+ 30 Lunges+20 Push press 45/35#

100SU+ 30 Lunges+20 Push press +30 V-ups

100SU+ 30 Lunges+ 20 Push press+30 V-ups+400m Run

CrossFit WOD, October 26, 2018

Oct 26th

Weightlifting
Deadlift (5×3)
Tempo deadlift:
3 concentric 1 pause at top 5 eccentric 1 pause at ground

Metcon
Metcon (AMRAP – Reps)
5min stations:
Sled 135/90#
Rope climbs
Burpees

CrossFit WOD, October 25, 2018

Oct 25th

Skill
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAC:
6 Candlestick pistols
Heavy 125m weighted carry

Metcon
Metcon (Time)
3 Rounds:
14 Front squat 75/55#
200m Run

Right into
3 Rounds:
20 DB snatch 50/35#
10 Toes to bar

Metcon (Time)
3 Rounds:
14 (KB) Goblet squat 53/35#
200m Run

Right into
3 Rounds:
20 DB snatch 40/20#
10 V-ups

CrossFit WOD, October 24, 2018

Oct 24th

Gymnastics
Metcon (AMRAP – Reps)
EMOM: for 10 minutes 3-10 HSPU

*choose a number that you are certain you can hit each minute then the last minute treat as an amrap.
Metcon
HSPU progression:
200ft Bear walk
3 Conans
Accumulate 2min HS hold or wall walk
Negative or Kip

Metcon
Metcon (Time)
3,6,9,12,15 Reps of:
HSPU
Power clean 115/75#
Metcon (Time)
3,6,9,12,15 Reps of:
Push press
Power clean 75/55#

CrossFit WOD, October 23, 2018

Oct 23rd

Gymnastics
Metcon
3×8 Ice cream makers
5×1 Jumping muscle ups
3x1Muscle up shoot through
Full muscle up
Metcon
3×5 Low ring shoot throughs
5×3 Negative ring dips
3×8 Building ice cream makers

Metcon
Metcon (AMRAP – Reps)
"Gut check"
20min Partner AMARAP:
Cals on a machine

*E4MOM 30 sprinter sit ups

CrossFit WOD, October 22, 2018

Oct 22nd

Weightlifting
Snatch Complex – 3 position pull (3-3-3-3-3)
High Hang Snatch
Hang Snatch
Snatch
Hang Snatch (3-3-3-3-3)

Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute amrap:
30 Wall balls 20/14#
60 Double under
3 Muscle ups
Metcon (AMRAP – Rounds and Reps)
12 minute amrap:
30 Wall balls
100 Single unders
6 Burpee pull ups