CrossFit WOD, November 25, 2017

11/25/17

Warm-up
The cone game!
1) pick a partner
2) place a cone between yourself and your partner

game starts when your coach gives you a "stactic" position to hold. they will then call out different things to do (squat, touch your toes or nose, do a jumping jack, etc., but always returning to that "static" position) when coach says "CONE!" you must be the first to grab your cone!

Metcon
11/25/17
For Time:

100 – cleans 95/65 RX+ 135/95

*Every time you break complete:
4 – pull ups RX+ C2B
8 – tucks T2B
12 – wallballs

CrossFit WOD, November 24, 2017

11/24/17

Warm-up
Warm-up
Coach’s Choice

Skill
Toes-To-Bar (ME sets)
Complete 3 Max Effort sets, record your highest set.
Ring Dips (ME sets)
Complete 3 Max Effort sets, record your highest set.
Broad Jump
Use broad jump mat and record distance jumped.

Complete 3-5 jumps, record your farthest jump.

Metcon
2k Row
Max Effort 2k Row

CrossFit WOD, November 23, 2017

11/23/17

Warm-up
Warm-up
5min mobility

then, 2rnds:
300m row
horizontal wall walk (down and back)
30 – UB kb swings

Strength
Bench Press (*at same weight)
complete 5 sets of 3 reps all at the same weight.

Metcon
CrossFit Games Open 11.2
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"

CrossFit WOD, November 22, 2017

11/22/17

Warm-up
Warm-up
200m carry (any object, any way)
then, 2rnds:
10 – snatches with your object
10 – squats, any type with your object
10 – burpees over your object
200m carry

*the "oddest" object used wins!

Strength
Push Press (*at same weight)
complete 5 sets of 3 reps all at same weight.

Metcon
Double Under Death
For Time:

300 – double unders RX+ 500

*at the beginning of each minute perform 3 front squats from the floor. RX+ must use body weight.

CrossFit WOD, November 21, 2017

11/21/17

Warm-up
“Roxanne”
At the start of the song start jogging in place, when you hear "Roxanne" do a burpee!

Metcon
Cameron
For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24”
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20#
50 Sit-ups
5 Rope Climbs, 15′
In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February 28, 2012

**25 triple under sub: 100 double unders OR 200 singles

CrossFit WOD, November 18, 2017

11/18/17

Warm-up
Bring Sally Up
Complete movements while the song plays:

coach picks movement:
– squat
– pushup
– deadlift with bar
– ect.

Metcon
Metcon
For Time:
(35min cap)

80 – wallballs

1200m run

light "Isabel"
30 – snatches 95/65 RX+ 115/75

800m run

light "Grace"
30 – clean and jerks 95/65 RX+ 115/75

CrossFit WOD, November 17, 2017

11/17/17

Warm-up
Warm-up
Coach’s Choice

10min mobility

Strength
Back Squat (*at same weight)
5 – 5 – 5 – 5 – 5

Metcon
Metcon
5 rounds for time of:

Max calorie row in 60 seconds
Turkish get-ups 35/25 RX+ 50/35

Complete a total of 40 reps (or calories) in each round.

For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.

CrossFit WOD, November 16, 2017

11/16/17

Warm-up
Warm-up
3rnds nft:
(outside)

200m jog
10 – navy seal burpees
10 – air squats

Skill
Toes-To-Bar (ME 10 EMOM:)
30sec work
30sec rest

alternating minutes:
min 1: T2
min2: target burpees

within the 5 working sets of the T2B complete as many T2B as possible. your score is your total T2B.

4min Pistol AMRAP:

Metcon
CrossFit Games Open 12.2
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

CrossFit WOD, November 15, 2017

11/15/17

Warm-up
Warm-up
2rnds:

200m run
10 – target burpees
20 – OH lunges 45/35
10 – muscle cleans
5 – SP

Strength
Burpee Barbell Ladder
Burpee + back-squat ladder 155/105 RX+ 185/125
Rest 3 minutes
Burpee + shoulder-press ladder 95/55 RX+ 115/75
Rest 3 minutes
Burpee + deadlift ladder 185/125 RX+ 225/155

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

* Score is the completed minute set for the last completed ladder.