CrossFit WOD, November 21, 2018

Wednesday WOD

Warm-up
Warm-up
Row 500m

Foam Roll – Glutes/Hams/Quads/T-Spine/Lats

2 rounds:
– 5 kang squats (empty BB)
– 5 snatch grip push press (from back rack)
– 5 Overhead Squats

Strength
Snatch (5×1)
Increase weight from Friday but not maximal

Metcon
Metcon
For time:
20 Deadlifts 275/185
20 Front Squats 185/125
20 Squat snatch 135/95

1 barbell per athlete

CrossFit WOD, November 20, 2018

Tuesday WOD

Warm-up
Warm-up
Row/Ski/Bike – 2 min – Steady Pace

Mobility-
– Twisted Cross/Thread the Needle/Spiderman

2 Rounds:
– 10 Band Pull-aparts
– 10 Walking Lunges
– 10 Yoga Push Ups
– 10 Bent Over KB Rows (ea arm)

Strength
Bench Press (4×2 – Ascending)
Immediately after each working set of bench presses, complete 8-12 strict, feet elevated ring rows

– Scale ring row as needed to perform 8-12 reps per set

– Rest as needed (1-2 min) before next bench set

Metcon
Metcon
2 Rounds of:
2 Minutes Max Calorie row/ski
2 Minutes Max Reps Box Step-ups
2 Minutes Max Reps Abmat Sit-ups
2 Minutes Rest

Box Step Ups – Rx’d is 20" for all
– Men use single 55# KB in front rack
– Women use single 35# KB in front rack

— Alternate front rack side held (left/right) for second round

CrossFit WOD, November 19, 2018

Monday WOD

Warm-up
Warm-up
Row 500m

2 Rounds:
– 20-30 sec HS Hold on wall
– 10 KB Swings
– 10 KB Goblet Squats
– 5 Inch Worms into Yoga Push-Up

Group BB Warm Up
– DL, HPC, FS, PP

Strength
Clean and Jerk (5×1 – working weight)
Increase weight from Friday but not maximal

Metcon
Sprint Holleyman
10 Min AMRAP:

– 5 Wall Ball Shots 20/14
– 3 HSPU
– 1 Power Clean 225/155

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

CrossFit WOD, November 17, 2018

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
Metcon
Teams of 3:

AMRAP 22:
7 Kettlebell Swings (70/53)
7 Box Jump Overs (24″/20″)
7 Air Squats
7 Burpees

— Relay style. Partner A completes a round then partner B then partner C.

— SPRINT each leg of workout. All out effort each round. You have 2:1 rest to work built in.

CrossFit WOD, November 16, 2018

Friday WOD

Warm-up
Warm-up
2 min steady pace – Row/Bike/Ski

Mobility:
– Spiderman/Pigeon/PVC Pass Throughs

Burgener Warm-Up

Strength
Snatch (6×1 – Working Weight)
Loading should be heavy (close to max from last week) but no/minimal misses
Clean and Jerk (6×1 – Working Weight)
Loading should be heavy (close to max from last week) but no/minimal misses

Metcon
Metcon
Tailpipe

6 Rounds for time:
In teams of 2:
– Partner A: 250m Row
– Partner B: KB Front Rack Hold (2 53s/2 35s)

Partners switch each round

CrossFit WOD, November 15, 2018

Thursday WOD

Warm-up
Warm-up
2 Rounds:
– 30 Jumping Jacks (Clap OH and Behind Back)
– 20 Good Mornings
– 15 PVC Pass Throughs
– 10 Air Squats
– 5 Yoga Push Ups

Gymnastics

Metcon
Metcon
12 min AMRAP:
– 20 KB Swings 53/35
– 15 V-Ups
– 10 Med Ball Cleans (20/14)

CrossFit WOD, November 14, 2018

Wednesday WOD

Warm-up
Warm-up
Row 500m

Foam Roll – Glutes/Hams/Quads/T-Spine/Lats

2 rounds:
– 5 kang squats (empty BB)
– 5 snatch grip push press (from back rack)
– 5 Overhead Squats

Strength
Snatch (5×3)
– Try to use same weights as last week. Still not maximal effort.

– Does not need to be touch and go.

Metcon
Metcon
21-15-9 – Overhead Squats 115/75
Run 400m between OH Squat sets

CrossFit WOD, November 13, 2018

Tuesday WOD

Warm-up
Warm-up
Run 400m

Mobility:
– Thread the Needle/Twisted Cross
– Spiderman/Pigeon

3 Rounds:
– 10 Banded Good Mornings
– 10 V-Ups
– 5 Inch Worms w/ Push Up

Strength
Clean Pull (3×3)
Work up to heavy but not maximum set of 3 and complete 2 more sets at that weight

Metcon
Metcon
For time:
30 Wallball Shots 20/14
30 Toes to bar
30 Calories Row/Ski (21 cal – Bike)
30 Burpees
30 Deadlifts 185/130
30 Burpees
30 Calories Row/Ski (21 cal – Bike)
30 Toes to bar
30 Wallball Shots

CrossFit WOD, November 12, 2018

Monday WOD

Warm-up
Warm-up
Row 500m

2 Rounds:
– 10 KB Swings
– 10 KB Goblet Squats
– 5 Inch Worms into Yoga Push-Up

Group BB Warm Up
– DL, HPC, FS, PP

Strength
3 Squat Cleans + 1 Jerk (5 working sets of 1 complex)
Work up to challenging but attainable weight and complete 5 sets of 1 — NOT MAX EFFORT

– Cleans do not need to be touch and go – can drop and quickly re-grip

– Try to use same working weight as last week’s 2+1

Metcon
Metcon
AMRAP 8 minutes of:
50 Double-unders
8 Hang Power Cleans 155/105
4 Push Presses 155/105

CrossFit WOD, November 10, 2018

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
Loredo
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010