NOVEMBER 2019
1 November 2019
WOD - 5am, 6am, 9am
19.4 For total time:
3 rounds of:
10 snatches @43/29k
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Men snatch 95 lb.
Time cap: 12 minutes
CrossFit Open WOD - Week 4
All evening WOD's will be CrossFit Open WOD. Registered Athletes will be required to enlist a CrossFit Open Judge prior.
Scaling Options Available
2 November 2019
STRENGTH - Overhead Squat 2RM
WOD - For Time
3 Rounds
15 HSPU
20 Box Jumps @24/20"
Rest 1 Min Then
1 Round
60 Wall Balls @9/6k
20 Hang Squat Clean @60/40k
Scaling Options Available
4 November 2019
Gymnastics SKILL - Muscle Ups
WOD - For Reps/Time 5 Min CAP
6 Back Rack Walking Lunges @55/35k
4 Shoulder to Overhead
Rest Remainder of 5 Mins then
6 Rounds for Time
5 Toes to Bar
10 Air Squats
15 BF Situps
Scaling Options Available
5 November 2019
SKILL - Bear Crawl(s)
WOD - For Time
800m Run
40 Wall Balls
40 Power Cleans @60/45k
40 Shoulder to Overhead
Scaling Options Available
6 November 2019
WEIGHT LIFTING SKILL - Overhead Squat
WOD - 6 Min EMOM
9 Alt KB Squat Clean @24/16k
Rest 2 Minutes then
10 Min AMRAP
15 Russian KB Swings
12 Lateral Burpees over KB
9 Goblet Squats
6 KB Pushups
3ea KB Snatches
Scaling Options Available
7 November 2019
MOBILITY - Knees
WOD - For Time
100 Burpees to Rig
Rest 3 Minutes then
2 Rounds
50 Air Squats
500m Run
Scaling Options Available
8 November 2019
WOD - 5am, 6am, 9am
19.4 For total time:
33-27-21-15-9 reps for time of:
Thrusters @43/29k
Chest-to-bar pull-ups
Time cap: 20 minutes
CrossFit Open WOD - Week 5
All evening WOD's will be CrossFit Open WOD. Registered Athletes will be required to enlist a CrossFit Open Judge prior.
Scaling Options Available
9 November 2019
STRENGTH - Strict Press 1RM
WOD - AMRepsAP
2 Mins Squat Cleans @60/40k
2 Mins Rest
2 Mins Chest to Bar Pullups
2 Min Rest
90 Sec Squat Cleans
90 Seconds Rest
90 Seconds Chest to Bar Pullups
90 Seconds Rest
1 Min Squat Cleans
1 Min Rest
1 Min Chest to Bar Pullups
1 Min Rest
30 Seconds Squat Cleans
30 Seconds Rest
30 Seconds Chest to Bar Pullups
Scaling Options Available
