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
11 November 2019
CORE - 3 Rounds for Technique
3 Wall Walks
Accumulate 30 Seconds L-Sit Hold
WOD - 10 Rounds for Time
10 Wall Balls @9/6k
10 Chest to Floor Pushups
30m DB Farmer Carry @+17.5/10k
Scaling Options Available
12 November 2019
STRENGTH - 4 Rounds for Good Reps
1 Min Strict HSPU
1 Min Strict Toes to Bar / Toes to Wall Ball
1 Min Rest
WOD - 10 Rounds for Time
15 Dedlifts @60/40k
15 Step Ups @24"
Scaling Options Available
13 November 2019
STRENGTH - EMOM
Min 1 & 4 - 8 Power Snatch @45/30k
Min 2 & 5 - 8 Clean & Jerk
Min 3 - Rest
WOD - 12 Min AMRAP
250m Row
25 DB Thrusters @2 x 15/10k
15 Toes to Bar
Scaling Options Available
14 November 2019
WOD - HOP SCOTCH For Time
200m Run (at easy pace)
100m Sprint
400m Run
100m Sprint
600m Run
100m Sprint
800m Run
100m Sprint
1k Run
100m Sprint
800m Run
100m Sprint
600m Run
100m Sprint
400m Run
100m Sprint
200 Run
100m Sprint
= 5.9k
Scaling Options Available
15 November 2019
STRENGTH - E1.5MOM 5 Rounds
Complete 1 High Hang, 1 Hang & 1 Power Snatch Within 90 Seconds @70% 1RM Snatch
WOD - 3 Rounds for Total Working Time
Rounds Start at 0:00, 8:00, 16:00
20 Wall Balls @9/6k
20 Alt. DB Snatch @22.5/15k
20 BF Situps
400m Run
(Recording ea Round Time but Starting Round on Time)
Scaling Options Available
16 November 2019
ENDURANCE - FOR TIME
80 Pullups
Every Break Re-Start with 3 Strict
WOD - 15-12-9
Squat Clean @80/60k
Burpee Box Jump Over
Scaling Options Available
18 November 2019
STRENGTH - Weighted Ring Dips
3-2-2-2-1-1-1-1-1
WOD - 5 Rounds for Time
30 Wall Balls @9/6k
30 Box Jumps @24/20"
Scaling Options Available
19 November 2019
CORE - 3 Sets x 5 Each
Ring Pushups
Ring Plank Walk Outs
WOD -
21-15-9
Hand Stand Pushups
Ring Dips
Pushups
Scaling Options Available
20 November 2019
STRENGTH - 10 Min EMOM
EVEN - 15 KB Goblet Squats
ODD - 15 KB Swings
WOD - 5 Rounds for Time
10 Squat Snatch + OH Squat @50/35k
10 Strict Towel Pulls
Scaling Options Available
21 November 2019
WOD - FOR TIME
90 Double Unders
Then
40-30-20
American KB Swings @24/16k
Burpees
Then
90 Double Unders
Scaling Options Available
22 November 2019
STRENGTH - 8 Min EMOM
ODD - Acc. 20 Second HS Hold
EVEN - 7 Strict Ring Dips
WOD - FOR TIME
1 Squat Clean @80/60k
Then
4 Rounds
800m Run
5 Squat Cleans
3 Muscle Ups
Scaling Options Available
23 November 2019
ENDURANCE - 4 Rounds FOR TIME
10 Slam Ball Over Shoulder
15 Pushups
400m Run
WOD - 6 Rounds for Time
10 Dedlifts @100/70k
10 DB Shoulder to Overhead (R) @15/10k
10 Toes to Bar
10 DB Shoulder to Overhead (L)
10 Calorie Row
Scaling Options Available
25 November 2019
STRENGTH - Weighted Pullups
3-2-2-2-1-1-1-1-1
WOD - 2 Rounds for Time
800m Row / 1k Row
25 Push Press @40/25k
50 Double Unders / 100 Skips
25 Front Rack Lunges
Scaling Options Available
26 November 2019
CORE - EMOM 3 Sets
40 Flutter Kicks
40 Second Side Plank
40 Dbl leg Plate Slides
WOD - FOR TIME (12 Min CAP)
18-12-9 Burpees Over Bar
9-6-3 Power Snatch @50/35k
Scaling Options Available
27 November 2019
STRENGTH - 8 Min EMOM
EVEN - 15 Front Squats
ODD - 15 Jerk
WOD - MARY 20 Min AMRAP
5 HSPU
10 Alt Pistols
15 Pullups
Scaling Options Available
28 November 2019
WOD - 4 Rounds FOR TIME
800m Run
800m Row
Scaling Options Available
29 November 2019
STRENGTH - 8 Min EMOM
ODD - 15 DB Tricep Extensions
EVEN - 15 DB Bicep Curls
WOD - FOR TIME
3 Rounds
7 Dedlifts @ 70/90k
50 Double Unders
Rest 2 Minutes Then
3 Rounds
10 Wall Balls @9/6k
250m Row
Rest 2 Minutes Then
3 Rounds
3 Muscle Ups
12 Toes to Bar
Scaling Options Available
30 November 2019
ENDURANCE - 4 Rounds FOR TIME
10 Burpees
5 Air Squats
5 Pushups
100m Sprint
PARTNER WOD - FOR TIME
50 Clean & Jerks @60/40k
25 Muscle Ups
100 Wall Balls @9/6k
50 HSUP
25 Snatches
Scaling Options Available
