NOVEMBER 2020
 

2 NOVEMBER 2020

MOBILITY

WOD - FOR TIME

200m Run

Then

21-18-15-12-9 

Shoulder to OH @60/45k

Back Squats 

Pushups

Scaling Options Available

3 NOVEMBER 2020

MOBILITY 

WOD - 21-15-9 For Time

Hang Clean @60/40k

Burpees Over Bar

Plate Push @20/15k

Scaling Options Available

4 NOVEMBER 2020

MOBILITY

 

WOD - For Time 

400m Run/500m Row

3 Push Press @50/35k

6 Front Rack Lunge (ea)

9 Hang Snatch

400m Run/500m Row

6 Push Press @50/35k

9 Front Rack Lunge (ea)

12 Hang Snatch

400m Run/500m Row

9 Push Press @50/35k

12 Front Rack Lunge (ea)

15 Hang Snatch

Scaling Options Available

5 NOVEMBER 2020

MOBILITY

WOD - 10 Min AMRAP

10 Plate Ground to Overhead @15/25k

10 Box Jump On and Over @20"

20 BF Situps

Then 10 Min AMRAP

10 Plate Ground to Overhead @15/25k

10 Box Jump @24"

20 V-Ups

Then 10 Min AMRAP

10 Plate Ground to Overhead @15/25k

10 Step Ups @30"

20 Hollow Rocks

Scaling Options Available

6 NOVEMBER 2020

MOBILITY

WOD - 4 Rounds for Time

200m Run/250m Row

14 Pullups

7 Clean & Jerk @65/45k

 

7 NOVEMBER 2020

WOD - (Scaled) WZA 2018 Chipper For Time

150m Run/Row

50 Dedlifts @60/40k

150m Run/Row

40 Ring Dips

150m Run/Row

30 Alt DB Snatch @25/15k

150m Run/Row

200 DBL Unders/400 skip

150m Run/Row

30m HS Walk

Scaling Options Available

9 NOVEMBER 2020

WOD - For Time

400m Run

1 Rope Climb

10 Russian KB Swing @24/16k

400m Run

3 Rope Climb

15 Russian KB Swing

400m Run

6 Rope Climb

20 Russian KB Swing

400m Run

9 Rope Climb

25 Russian KB Swing

400m Run

12 Rope Climb

30 Russian KB Swing

Scaling Options Available

10 NOVEMBER 2020

METCON - E2MOM 12 Min

Min 1 - 200m Run/250 Row + 16 Burpees

Min 2 - 200m Run/250m Row + 20 American KB Swing

WOD - 12 Min EMOM

10 Slam Balls

10 Thrusters @45/30k

Scaling Options Available

11 NOVEMBER 2020

METCON - For Time (10 Min CAP)

21-15-9

Wall Balls @9/6k

Pullups

 

WOD - For Time

10 to 1

Burpee Box Jumps @20"

Snatches @55/35k

Scaling Options Available

12 NOVEMBER 2020

WOD - For Time

1k Run/1250 Row

100m Walking Lunge

400m Plate OH Carry @1510k

75 Wall Balls @9/6k

75 BF Situps

75 Dbl Unders/150 Skips

Scaling Options Available

13 NOVEMBER 2020

METCON - 12 Min EMOM

Min 1 - 100m Run/125 Row + 6 Ring Dips

Min 2 - 100m Run/125 Row + 6 Pushups

WOD - 3 Rounds for Time

20 (tot) DB Snatch@22.5/15k

20 Toes to Bar

20 Box Jumps @20"

Scaling Options Available

 

14 NOVEMBER 2020

WOD - 15 Min to Find Heaviest 2 Rep Clean & Jerk

Then

4 Rounds for Time (12 Min CAP)

1 Power Clean

1 Hang Clean

1 Front Squat

1 Push Jerk

1 Split Jerk 

3 Min Rest Then

12 Min AMRAP

12 KB Clean & Jerk (R) @24/16k

6 HSPU

12 KB Clean & Jerk (L) @24/16k

Scaling Options Available

16 NOVEMBER 2020

STRENGTH - Back Squat

5x5 @50%

 

WOD - For Time (300, 200, 100m)

30-20-10 Cal Row (or 21-14-7 Cal Air Bike or 300, 200, 100m Run)

Pullups

Push Press @45/30k

Scaling Options Available

17 NOVEMBER 2020

STRENGTH - Work to Heavy Triple Power Snatch 

(20 min)

WOD - 12 min AMRAP

15 Clean @70/55k

15 Butterly Situps

Scaling Options Available

18 NOVEMBER 2020

STRENGTH - Bent Over Row

5x5 @50%

 

WOD - For Time

100 Dbl Unders/200 Skips

50 Floor Ring Rows

25 Ring Dips

100 Dbl Unders/200 Skips

Scaling Options Available

19 NOVEMBER 2020

METCON - 16 Min 30 on 30 off

100m Run/125m Row + AMRAP Burpees

40 Dbl Unders/80 Skips + AMRAP Wall Balls

WOD - E3MOM 15 Min

20 Am KB Swing @24/16k

15 Burpee

Scaling Options Available

20 NOVEMBER 2020

STRENGTH - Push Press

5x5 @50%

WOD - 15 Min EMOM (5 Rnds)

1 Dedlift

2 Hang Clean

3 Front squat

(Add weight ea round if met)

Scaling Options Available

 

21 NOVEMBER 2020

STRENGTH - Dedlift

3x5 @50%

 

Partner WOD -

For Time

8 x 200m Run/250m Row (1 partner at a time)

6 x 50 Dbl Unders/100 Skips

4 x 500m Row/400m Run

Rest 2 Min Then

Team BB Complex 15 Min AMRAP

3 Dedlift @55/40k

3 Hang Squat Clean

3 Shoulder To Overhead

Scaling Options Available

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

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