Archives for November 2016

“Probatio”

30 Minute Strength:img_4316

30 min Strength Recommendation:
Overhead walking lunges 5×50′ increase load each set

“Probatio”
AMRAP 5:
Burpee Box Jump Overs (24/20″)
Rest 5:00

AMRAP 4:
10m Shuttle Runs
Rest 4:00

AMRAP 3:
Power Cleans (You choose the weight)
Guys: 75, 95, 135, 155
Girls: 55, 65, 95, 105
Rest 3:00

AMRAP 2:
Wallball Shots (20/14#)
Rest 2:00

AMRAP 1:
Max Unbroken Pull-Ups

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Team WOD – Jump Row Snatch

Teams of 3:img_4263
5 Rounds:
200 Double Unders
90 Calorie Row
30 1-Arm Dumbbell Snatch (70/50#)

 

 

 

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The Other Total

30 Minute Strength:img_4205

Front Squat-80% of 1RM

4-4-4-4-4

 

“The Other Total”
1RM Clean
1RM Bench
1RM OHS

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Make Up Sunday

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“Nasty Women”

AMRAP 4:img_4147

Fran 21-15-9

Thrusters 95#/65#

Pull Ups

Rest 4 minutes

AMRAP 4:
“Diane”

21-1-5-9

Deadlift 225#/155#

Hand Stand Push Ups

Rest 4 minutes

AMRAP 4 :

“Grace”

30 Clean and Jerks 135#/95#

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Nasty Girls

“Nasty Girls”

3 Rounds:img_4128

50 Air Squats

7 Muscle Ups

10 Power Cleans 1353/95#

 

 

 

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Thanksgiving Day Partner WOD

Partner WODimg_4108
4 Rounds:
400M Run
20 Ground to Overhead 135/95
200M Run
20 chest-to-bar pull- ups
100M Run
20 Back Squats (from ground) 135/95

*Split up work however you want. One person works at a time

 

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“Smooth Criminal”

CrossFit WOD – img_4050
“Smooth Criminal”
AMRAP 15:
60 Double-unders
30 Wallballs (20# / 14#)
15 Deadlifts (245# / 165#)

 

 

 

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“Big Clean Complex”

CrossFit WOD
“Big Clean Complex”img_4014
6 Sets:
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk

Compare to: April 2015,  Nov 2014 

 

 

 

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7-Up

30 min Strength:img_3992 img_3987
Snatch – Based off 1RM
1 Set of 3 – 60%
1 Set of 3 – 70%
3 Sets of 3 – 75%
Snatch Deadlift
5 Sets of 2 Reps (110% of 1RM)

WOD “7-Up”

10 Rounds:
7 Sumo Deadlift High-pulls (95/65#)
7 Front Squats (95/65#)
7 Push Jerks (95/65#)

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