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

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

© 2012 by Kalgoorlie Active. All rights reserved