Blog/WOD

Friday 12.1

L2:

With a partner or solo 1/2 reps

20 burpee over wall
20 TTB
30 box jumps
30 hspu
40 DB snatch 70/50lbs
40 cal row

L1:

With a partner or solo 1/2 reps

20 burpee over wall
20 Toes to eye level
30 box jumps 24/20
30 hspu with 1 abmat
40 DB snatch 50/30lbs
40 cal row

Thursday 11.30

Pre-WOD:

Overhead Squat (work to a 1RM, or 12 min EMOM of 2 reps building in weight)

L2:

30 CTB
30 OHS 135/95
30 BFB

rest 1:00

20 CTB
20 OHS
20 BFB

rest 1:00

10 CTB
10 OHS
10 BFB

L1:

30 pull-ups
30 OHS 95/65
30 BFB

rest 1:00

20 pull-ups
20 OHS
20 BFB

rest 1:00

10 pull-ups
10 OHS
10 BFB

Wednesday 11.29

L2:

10 Deadlifts 225/155
10 lateral burpees over bar
8 Deadlift 275/185
8 lateral burpees
6 Deadlift 315/215
6 Lateral burpees
4 Deadlift 365/255
4 lateral burpees
2 Deadlift 405/285
2 lateral burpees

4:00 time cap

To make this work we will set up 1-2 of each level and run heats. Women’s RX and Men’s scaled are the same wt so men will use a women’s bar for this. You will get 2 bars and have 1-2 people change weights on the bar you are not using. Have weights set up so you can add them quickly.

L1:

Metcon (Time)
Same except for weights–
10 @ 155/105
8 @ 185/125
6 @ 215/145
4 @ 255/175
2 @ 285/195

Post-WOD:

With a partner
180 / 130 cal bike for time. Switch as needed.

Tuesday 11.28

L2: CrossFit Games Open 15.3

14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders

L1:

Metcon (AMRAP – Reps)
14 min AMRAP of:
7 pull-ups
7 push-ups
30 wall-balls 20/14
30 double-unders

Post-WOD:

12 min EMOM
Min 1: :30 heavy d-ball carry (bear hug)
Min 2: 16 floor wipers with ball between feet
Min 3: :60 couch stretch alternate legs each rd.

Monday 11.27

WOD:

5 min AMRAP
800m run or row
max reps clean and jerk in remaining time, 135/95 (L2) or 115/75 (L1)

Rest 3 minutes

5 min AMRAP
800m run or row
max reps Thrusters in remaining time, 115/75 (L2) or 95/65 (L1)

Rest 3 minutes

5 min AMRAP
800m run or row
max reps Power snatch in remaining time, 95/65 (L2) or 75/55 (L1)

If your run or row is going to take longer than 4 minutes do 600m.

Friday 11.24

Schedule for Friday 11.24 – 1 class at 11am, both locations.

L2:

Metcon (Time)
With a partner
120/90 cal row buy-in
Switch every rd
6 rds total
10 power cleans 135/95
3 muscle-ups
10 STO 135/95
3 muscle-ups
10 alt DB snatch 70/50lbs
3 muscle-ups

L1:

Metcon (Time)
With a partner
120/90 cal row buy-in
Switch every rd
6 rds total
10 power cleans 95/65
5 pull-ups, 5 rings dips
10 STO 95/65
5 pull-ups, 5 ring dips
10 alt DB snatch 50/30lbs
5 pull-ups, 5 ring dips

Thursday 11.23

Thanksgiving Schedule: 1 class at 10am, both locations

All:

Metcon (Time)
40 min EMOM
1) 4 heavy TGU
2) 1:00 max cals on rower
3) 200 ft D-ball bear hug carry (as heavy as possible)
4) 12 strict CTB or pull-ups
5) 20 rotational slam ball throws against wall. 10 each side (don’t throw wall-balls) 20/10lbs.

Wednesday 11.22

Pre-WOD:

Rope Climb (Max reps in 1:30, or practice/ learn rope climbs )

All:

4 Rounds for reps–
1 min KB swings 24/16kg
1 min box jump overs 24/20
1 min wall-balls 20/14
1 min bike for cals

Rest 2:00
record reps every rd

Tuesday 11.21

Pre-WOD:

Snatch Complex
Find a heavy set of 1 power snatch + 1 hang sqt snatch + 1 snatch.

Or

10 min emom with moderate weight of 3 hang snatch

L1:

9 min AMRAP
15 TTEL
10 DL 95 /65
5 Snatches 95/65

L2: CrossFit Games Open 15.1

9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#

Monday 11.20

Pre-WOD:

Push Press (5×5)

L2:

200m run, row or ski
10 thrusters 135/95
10 lateral burpees over bar
200m
8 thrusters
8 lateral burpees over bar
200m
6 thrusters
6 lateral burpee over bar
200m
4 thrusters
4 lateral burpee over bar
200m
2 thrusters
2 lateral burpee over bar

If you use the treadmill go 150m

L1:

200m run, row or ski
10 thrusters 95/65
10 lateral burpees over bar
200m
8 thrusters
8 lateral burpees over bar
200m
6 thrusters
6 lateral burpee over bar
200m
4 thrusters
4 lateral burpee over bar
200m
2thrusters
2 lateral burpee over bar

If you use the treadmill go 150m

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