NOVEMBER 2018
 

1 NOVEMBER 2018

ACCESSORY - Sumo Dedlift

3 x 8 Rep

 

WOD - Lucky 13

13 Min AMRPA

13 Pullups

13 Wall Balls

13 HSPU

Scaling Options Available

2 NOVEMBER 2018

AM - CHRISTINE

3 Rounds For Time

500m Row/400m Run

12 Dedlifts @90/70k

21 Box Jumps @24/20"

PM - NIGHT OF THE LIVING DEDLIFT

Scaling Options Available

 

3 NOVEMBER 2018

WOD - ZOMBIE -v- LIVING Partner WOD 

4 Rounds for Time

10 Front Squat @70/50k

31 Double Unders

20 Wall Balls @8/6k

Rest 3 Minutes Then

4 Rounds for Time

10 Squat Clean Thrusters @60/40k

13 Burpees

14 Box Jump Overs

RULES - Living Start 2 Minutes Before Zombie Partner if Zombies Catch Their Partner Living (beat or tie score) Living Partner Must do 25 Burpees. WOD 2 Partners Swap - Zombie Becomes Living and Living Become Zombies)

Scaling Options Available

5 NOVEMBER 2018

STRENGTH - Squat Clean

1 Set Ea x 3 Rep @70, 80, 90% 

WOD - 21-15-9 For Time

Double Unders/Tries

Alternating DB Manmakers @20/15k

Pistols (ea)

Scaling Options Available

 

6 NOVEMBER 2018

ACCESSORY - DB 1 Arm Row

6 Sets 30 Seconds on 30 Seconds Off

WOD - 3 Rounds for Time

18 Ring Dips

200m DB Farmer Carry @2 x 15/10k +

9 Overhead Squat @55/40k

Scaling Options Available

7 NOVEMBER 2018

ACCESSORY - Weighted Glute Bridge

3 x 12 Reps

 

STRENGTH WOD - 10 Min EMOM

1 Power Clean @65/45k

1 Hang Clean

1 Push Jerk

Then 3 Rounds for Time

30 Russian KB Swings @24/16k

20 American KB Swings

10 Hand Stand Pushups

Scaling Options Available

8 NOVEMBER 2018

WOD - ZACHARY TELLIER for Time

10 Burpees

10 Burpees + 25 Pushups

10 Burppes + 25 Pushups +50 Lunges

10 Burppes + 25 Pushups +50 Lunges + 100 BF Situps

10 Burppes + 25 Pushups +50 Lunges + 100 BF Situps + 150 Air Squats

AFTER BURNER - 5 Sets (not for time)

20 VUps

15 Tuck Crunch

20 Second Hollow Hold

20 Second Supaman Hold

Scaling Options Available

9 NOVEMBER 2018

STRENGTH - Squat Snatch

1 Set ea x 3 Reps At 70, 80, 90%

 

WOD - For Time

18 Wall Balls @8/6k

9 Hang Snatch @55/35k

9 Power Snatch

18 Box Jumps @24/20" 

18 Wall Balls

7 Hang Snatch

7 Power Snatch

18 Box Jumps

18 Wall Balls

5 Hang Snatch

5 Power Snatch

18 Box Jumps

18 Wall Balls

3 Hang Snatch

3 Power Snatch

18 Box Jumps

Scaling Options Available

 

3 NOVEMBER 2018

WOD - Obstacle Course for Time

Teams of 3

Carry Slam Ball 25m to Tyres, Carry Slam Ball into & out of Tyres 3 Times Each, Roll Slam Ball 25m Back to Start

Then

Hand Stand Walk 25m (If Working Partner Falls, Another Partner Starts From That Point, If Partner Not HS Walking Another Partner Must Hold Thier Feet Up Like a Wheel Barrow Walk), Each Team Member Must Do 6 Hand Stand Shoulder Taps Each

Then

Carry One Team Member 400m (Team Member Can be Swapped Out)

Then

All Team Members Must Run 400m, Pick Up a Tyre & Roll It 400m

Then

Monkey Bar Climb Around Entire Rig 2x (When One Team Member Fall Off Another Must Start From That Point)

Then

Each Team Member Must Crawl Under 25m of BarBells

Then

Each Team Member Must Bear Crawl Over 25m of Hex Dumbells

Scaling Options Available

12 NOVEMBER 2018

STRENGTH - Clean

1 Set x 5 Rep @75%. 1 Set x 3 Rep @85%, 1 Set x 1 Rep @95%

WOD - REMEMBERANCE WOD - 18 Min AMRAP

11 Hang Snatch @35/25k

11 Burpees

11 Thrusters 

11 Pullups

At 11 Min 1 Min Rest in Silence

Scaling Options Available

 

13 NOVEMBER 2018

ACCESSORY - Pendalay Row

3 x 8 Rep

WOD - 4 Rounds for Time

8 Push Press @65/45k

16 Pistols

100m Sprint

Scaling Options Available

14 NOVEMBER 2018

STRENGTH - Snatch Complex

1 Snatch, 1 Snatch Balance, 1 OH Squat x 3 Rep x 5 Sets

 

WOD - For Time

7 Muscle Ups

7 Chest to Bar Pullups

7 Pullups

21 Thrusters @60/40k

5 Muscle Ups

5 Chest to Bar pullups

5 Pullups

15 Thrusters

3 Muscle Ups

3 Chest to Bar Pullups

3 Pullups

9 Thrusters

Scaling Options Available

15 NOVEMBER 2018

WOD - For Time

400/300/200/100m Run

100m Jog Between Sets

Then 

6 x 200m Runs 

100m Jog Between Sets

Then

1k Run

10 Seconds of Wall Balls for Each Minute the 1k Run Takes

AFTER BURNER - 8 Min EMOM

10 Hollow Rocks

10 Toes to Bar

10 Second Plank

Scaling Options Available

16 NOVEMBER 2018

STRENGTH - Snatch

1 Set x 5 Rep @75%. 1 Set x 3 Rep @85%, 1 Set x 1 Rep @95%

 

WOD - 7 Min EMOM

1 Snatch @60/45k

2 OH Squats

Then Straight Into 12 Min AMRAP

100m Run

9 OH Squats

1 Rope Climb/3 Strict Towel Pulls

Scaling Options Available

 

17 NOVEMBER 2018

WOD - HAPPY BIRTHDAY JIM

BUY IN - Nanny Goat Hill Run

60 Thrusters @40/30k

But EMOM 5 Burpees

BUY Out - Nanny Goat Hill Run

Scaling Options Available

19 NOVEMBER 2018

STRENGTH - Squat Clean

1 Set x 5 Rep @75%. 1 Set x 3 Rep @85%, 1 Set x 1 Rep @95%

WOD - For Reps & Time

5 Push Press @45/30k

7 Bar Facing Burpees

9 Air Squats

Then 3 Rounds of 

5 Push Press

7 Bar Facing Burpees

9 Air Squats

Scaling Options Available

 

20 NOVEMBER 2018

ACCESSORY - DB Flye

5 x 30 Seconds Work/Rest

WOD - For Rounds

4 Min EMOM

8 Clean & Jerk @45/30k

Rest 1 Minute then 4 Min EMOM

8 Walking Lunges @45/30k

Rest 1 Minute then 4 Min EMOM

8 Hand Stand Pushups

Scaling Options Available

21 NOVEMBER 2018

STRENGTH - Jerk Complex

1 Behind the Neck Jerk, 1 Pause Jerk, 1 Jerk x 3 Rep x 5 Sets

 

WOD - 18 Min AMRAP

35 Double Unders

10 Toes to Bar

10 Power Clean @70/50k

Scaling Options Available

22 NOVEMBER 2018

WOD - SEVERIN For Time

50 Strict Pullups

100 Hand Release Pushups

5k Run

AFTER BURNER - 3 Rounds

20 Second Hand Stand Hold

20 Second Plank

20 Second Ea Side Plank

Scaling Options Available

23 NOVEMBER 2018

STRENGTH - Squat Snatch

1 Set x 5 Rep @75%. 1 Set x 3 Rep @85%, 1 Set x 1 Rep @95%

 

WOD - For Max Reps (15 Min CAP)

25 Double Unders

100m Sprint

50 Double Unders

100m Sprint

75 Double Unders 

100m Sprint

Max American KB Swings @24/16k

Scaling Options Available

 

24 NOVEMBER 2018

WOD - 21-15-9 COMPLEX 

8 Dedlifts @70/50k

7 Cleans

6 Snatch

8 Pullups

7 Chest to Bar Pullups

6 Muscle Ups

6 Dedlifts @70/50k

5 Cleans

4 Snatch

6 Pullups

5 Chest to Bar Pullups

4 Muscle Ups

4 Dedlifts @70/50k

3 Cleans

2 Snatch

4 Pullups

3 Chest to Bar Pullups

2 Muscle Ups

Scaling Options Available

26 NOVEMBER 2018

STRENGTH - Squat Clean

1 Set Each @60, 70, 80%

WOD - 21-15-9 For Time

Dedlifts @70/50k

Box Jumps @24/20"

Scaling Options Available

 

27 NOVEMBER 2018

ACCESSORY - Lat Activation Drills

Prone Laying Hand Rotations

Straight Arm Banded Pullbacks

WOD - For Time

BUY IN - 18 Overhead Squats @50/35k

Then 21-15-9

Push Press

Floor Ring Rows

Scaling Options Available

28 NOVEMBER 2018

STRENGTH - 5 Sets (Build to Hvy)

2 Snatch High Pull

2 Squat Snatch

 

WOD - 8 Rounds for Time

8 Ea Alternating  DB Snatch @20/15k

8 Ea DB Lunges (DB on Shoulder)

8 Ea Renegade Row with Pushup

Scaling Options Available

29 NOVEMBER 2018

WOD - 10 Rounds for Time

20 Double Unders

15 BF Situps

AFTER BURNER - 5 Min EMOM

15 Second Hand Stand Hold

15 Second Plank

10 Second Hollow Hold

Scaling Options Available

30 NOVEMBER 2018

STRENGTH - Squat Snatch

1 Set Each @60, 70, 80%

 

WOD - 8 Min AMRAP

2 Thrusters @65/45k

2 Strict Pullups

20 Box Jumps @24/20"

20 Butterfly Situps

Rest 1 Minute Then

8 Min AMRAP

20 Wall Balls @8/6k

20 Pullups

2 Box Jumps @30/24"

2 V-Ups

Scaling Options Available

1 DECEMBER 2018

WOD - EMOM For ALAP

3 Power Cleans @75/55k

3 Front Squats

3 Jerks

* When Fail, Remove Jerks and Continue

Scaling Options Available

CROSSFIT - PERSONAL TRAINING - GROUP TRAIING - NUTRITIONAL ADVICE - WEIGHT LOSS - MUSCLE TONE - FUNCTIONAL FITNESS - BOOTCAMPS

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