CrossFit WOD, November 10, 2022

CrossFit – Thu, Nov 10

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-17b81f6a-7fff-15fe-2cd9-c88024873901">1 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-17b81f6a-7fff-15fe-2cd9-c88024873901">8 Scap Push-Up to Pike</span></p><p dir="ltr"><span id="docs-internal-guid-17b81f6a-7fff-15fe-2cd9-c88024873901">12 Straight Leg Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-17b81f6a-7fff-15fe-2cd9-c88024873901">12 Banded Flys</span></p><p dir="ltr"><span id="docs-internal-guid-17b81f6a-7fff-15fe-2cd9-c88024873901">12 Banded Pull Aparts&nbsp;</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-17b81f6a-7fff-15fe-2cd9-c88024873901">Into…&nbsp;</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-17b81f6a-7fff-15fe-2cd9-c88024873901">2-3 ROUNDS&nbsp;</span></p><p dir="ltr"><span id="docs-internal-guid-17b81f6a-7fff-15fe-2cd9-c88024873901">6 Kip Swings</span></p><p dir="ltr"><span id="docs-internal-guid-17b81f6a-7fff-15fe-2cd9-c88024873901">6 Strict Knee Raises</span></p><p dir="ltr"><span id="docs-internal-guid-17b81f6a-7fff-15fe-2cd9-c88024873901">6 Barbell Strict Press</span></p><p dir="ltr"><span id="docs-internal-guid-17b81f6a-7fff-15fe-2cd9-c88024873901">6 Up-Downs </span></p><p><br /> </p>

Strength
Bench Press (10-8-6-8-10*)
<p dir="ltr"><span id="docs-internal-guid-1fef4b2c-7fff-79d7-d0ce-70349802c184">*Start Light-Moderate and build to Moderate-Heavy. After Set of 6, build back up using weights you previously used.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1fef4b2c-7fff-79d7-d0ce-70349802c184">(Score is Weight)</span></p><p><br /> </p>

Workout
Metcon
<p dir="ltr"><span id="docs-internal-guid-503afb88-7fff-13f1-413e-accee15b68c6">5 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-503afb88-7fff-13f1-413e-accee15b68c6">ON A 2:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-503afb88-7fff-13f1-413e-accee15b68c6">15 Toes to Bar</span></p><p dir="ltr"><span id="docs-internal-guid-503afb88-7fff-13f1-413e-accee15b68c6">Max Shoulder to Overhead (155/105)|(115/75) with Time Remaining…*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-503afb88-7fff-13f1-413e-accee15b68c6">-Rest 1:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-503afb88-7fff-13f1-413e-accee15b68c6">*Option to use (185/135).</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-503afb88-7fff-13f1-413e-accee15b68c6">(Score is Total Reps of Shoulder to Overhead)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-503afb88-7fff-13f1-413e-accee15b68c6">KG BB: (70/47.5)|(52.5/35)</span></p><p><br /> </p>

CrossFit WOD, November 9, 2022

CrossFit – Wed, Nov 9

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-4911537c-7fff-e7ae-eb83-70ad77f65982">EVERY 2:00 FOR 4 SETS…</span></p><p dir="ltr"><span id="docs-internal-guid-4911537c-7fff-e7ae-eb83-70ad77f65982">50m Run&nbsp;</span></p><p dir="ltr"><span id="docs-internal-guid-4911537c-7fff-e7ae-eb83-70ad77f65982">10 RDLs&nbsp;</span></p><p dir="ltr"><span id="docs-internal-guid-4911537c-7fff-e7ae-eb83-70ad77f65982">10 Alt. Elbow Punches</span></p><p dir="ltr"><span id="docs-internal-guid-4911537c-7fff-e7ae-eb83-70ad77f65982">5-10 Sumo good Mornings </span></p><p><br /> </p>

Strength
Deadlift (5×5*)
<p dir="ltr"><span id="docs-internal-guid-552c7fa2-7fff-482e-9b71-95f47428ce9f">*Deadstop Deadlift…</span></p><p dir="ltr"><span>Full :01 pause at the bottom of the Deadlift. Keep working Sets Moderate-Heavy.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-552c7fa2-7fff-482e-9b71-95f47428ce9f">(Score is Weight)</span></p><p><br /> </p>

Workout
Metcon
<p dir="ltr"><span id="docs-internal-guid-132e192b-7fff-32d5-a112-c62495280c31">AMRAP x 10 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-132e192b-7fff-32d5-a112-c62495280c31">8 Deadlifts (135/95)|(95/65)</span></p><p dir="ltr"><span id="docs-internal-guid-132e192b-7fff-32d5-a112-c62495280c31">6 Hang Power Clean</span></p><p dir="ltr"><span id="docs-internal-guid-132e192b-7fff-32d5-a112-c62495280c31">200m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-132e192b-7fff-32d5-a112-c62495280c31">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-132e192b-7fff-32d5-a112-c62495280c31">KG BB: (60/42.5)|(42.5/30)</span></p><p><br /> </p>

CrossFit WOD, November 8, 2022

CrossFit – Tue, Nov 8

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-530511fe-7fff-ed84-108e-bf653bb3be1a">ON A 8:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-530511fe-7fff-ed84-108e-bf653bb3be1a">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-530511fe-7fff-ed84-108e-bf653bb3be1a">8 Samson Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-530511fe-7fff-ed84-108e-bf653bb3be1a">8 Bootstrappers</span></p><p dir="ltr"><span id="docs-internal-guid-530511fe-7fff-ed84-108e-bf653bb3be1a">8 Cat Cows</span></p><p dir="ltr"><span id="docs-internal-guid-530511fe-7fff-ed84-108e-bf653bb3be1a">8 Bird Dogs&nbsp;</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-530511fe-7fff-ed84-108e-bf653bb3be1a">Into…&nbsp;</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-530511fe-7fff-ed84-108e-bf653bb3be1a">2-3 ROUNDS (Time Permitting)</span></p><p dir="ltr"><span id="docs-internal-guid-530511fe-7fff-ed84-108e-bf653bb3be1a">6 Wall Ball Front Squats</span></p><p dir="ltr"><span id="docs-internal-guid-530511fe-7fff-ed84-108e-bf653bb3be1a">6 Wall Ball Strict Press</span></p><p dir="ltr"><span id="docs-internal-guid-530511fe-7fff-ed84-108e-bf653bb3be1a">6 Up-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-530511fe-7fff-ed84-108e-bf653bb3be1a">6 Slow Tuck-Ups</span></p><p><br /> </p>

Strength
Back Squat (6-6-6 (22X1)*)
<p dir="ltr"><span id="docs-internal-guid-c36663fd-7fff-3713-35a0-6891bd43c1da">*Start Light and build to Moderate.</span></p><p dir="ltr"> </p><p dir="ltr"><span id="docs-internal-guid-0162c482-7fff-597b-da56-aab98bc12c0a">Remember Reading Tempo…</span></p><p dir="ltr"><span id="docs-internal-guid-0162c482-7fff-597b-da56-aab98bc12c0a">1st Number is ‘Down Portion'</span></p><p dir="ltr"><span id="docs-internal-guid-0162c482-7fff-597b-da56-aab98bc12c0a">2nd Number is ‘Down Position'</span></p><p dir="ltr"><span id="docs-internal-guid-0162c482-7fff-597b-da56-aab98bc12c0a">3rd Number is ‘Up Portion'</span></p><p dir="ltr"><span id="docs-internal-guid-0162c482-7fff-597b-da56-aab98bc12c0a">4th Number is ‘Up Position'</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c36663fd-7fff-3713-35a0-6891bd43c1da">(Score is Weight)</span></p><p><br /> </p>

Workout
Metcon
<p dir="ltr"><span id="docs-internal-guid-b8d78dd6-7fff-30f1-86f1-c25603eb6efa">5 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-b8d78dd6-7fff-30f1-86f1-c25603eb6efa">20 Wall Balls (20/14)|(14/10)</span></p><p dir="ltr"><span id="docs-internal-guid-b8d78dd6-7fff-30f1-86f1-c25603eb6efa">20 Burpees</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b8d78dd6-7fff-30f1-86f1-c25603eb6efa">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b8d78dd6-7fff-30f1-86f1-c25603eb6efa">KG BB: (60/42.5)|(42.5/30)</span></p><p><br /> </p>

Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-9f7b0e79-7fff-2c9a-3a60-03aefa0cad69">FOR RECOVERY</span></p><p dir="ltr"><span id="docs-internal-guid-9f7b0e79-7fff-2c9a-3a60-03aefa0cad69">3:00 Olympic Wall Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-9f7b0e79-7fff-2c9a-3a60-03aefa0cad69">1:00/1:00 Couch Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-9f7b0e79-7fff-2c9a-3a60-03aefa0cad69">1:00 Butterfly Stretch</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9f7b0e79-7fff-2c9a-3a60-03aefa0cad69">(No Measure)</span></p><p><br /> </p>

CrossFit WOD, November 7, 2022

CrossFit – Mon, Nov 7

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-19be9b37-7fff-2efb-421c-f8985aed0a39">EMOM x 8 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-19be9b37-7fff-2efb-421c-f8985aed0a39">MIN 1 – :45 Bike</span></p><p dir="ltr"><span id="docs-internal-guid-19be9b37-7fff-2efb-421c-f8985aed0a39">MIN 2 – :45 Cat Cows → :45 Alt. Bird Dogs</span></p><p dir="ltr"><span id="docs-internal-guid-19be9b37-7fff-2efb-421c-f8985aed0a39">MIN 3 – 8/8 Single Arm KB Deadlift → 12 Russian KB Swings</span></p><p dir="ltr"><span id="docs-internal-guid-19be9b37-7fff-2efb-421c-f8985aed0a39">MIN 4 – 6/6 Single Arm Ring Row → 10 Ring Rows</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-19be9b37-7fff-2efb-421c-f8985aed0a39">*Perform the second set of movements, as designated by the arrows, in the next 4:00 round.</span></p><p><br /> </p>

Workout
Metcon
<p dir="ltr"><span id="docs-internal-guid-90ecc186-7fff-84f6-9c11-46d7dada0893">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-90ecc186-7fff-84f6-9c11-46d7dada0893">AMRAP x 5 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-90ecc186-7fff-84f6-9c11-46d7dada0893">18 Russian KB Swings (70/53)|(53/35)</span></p><p dir="ltr"><span id="docs-internal-guid-90ecc186-7fff-84f6-9c11-46d7dada0893">12 Ring Rows</span></p><p dir="ltr"><span id="docs-internal-guid-90ecc186-7fff-84f6-9c11-46d7dada0893">8/6 Cal Bike</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-90ecc186-7fff-84f6-9c11-46d7dada0893">-Rest 1:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-90ecc186-7fff-84f6-9c11-46d7dada0893">*Reset the AMRAP at the start of each set.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-90ecc186-7fff-84f6-9c11-46d7dada0893">(Score is Lowest Rounds and Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-90ecc186-7fff-84f6-9c11-46d7dada0893">KG KB: (32/24)|(24/16)</span></p><p><br /> </p>

Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-b8289f23-7fff-efba-e8a8-92cc0d46e14e">2-3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-b8289f23-7fff-efba-e8a8-92cc0d46e14e">25 Banded Tricep Push-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-b8289f23-7fff-efba-e8a8-92cc0d46e14e">25 Banded Lat Push-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-b8289f23-7fff-efba-e8a8-92cc0d46e14e">25 Kneeling Banded Crunch</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b8289f23-7fff-efba-e8a8-92cc0d46e14e">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b8289f23-7fff-efba-e8a8-92cc0d46e14e">(No Measure)</span></p><p><br /> </p>

CrossFit WOD, November 6, 2022

CrossFit – Sun, Nov 6

Warm-up
Warm-Up
<p>3 ROUNDS (6:00 CAP)*<br />30 Single Unders → 30 High Jump Single Unders → 20 Double Unders<br />12 Pike Alt. Shoulder Taps → 6 Push-Ups to Pike → 6 Pike Push-Ups<br />12 Scap Pull-Ups → 12 Kip Swings → 6 Ring Rows<br />6 Barbell Upright Row → 6 Barbell Up and Over → 12 Alt. Barbell Reverse Lunge</p><p>*The arrows imply progressing through movements while working through rounds. EX. R1 Single Unders, R2 High Jumps, R3 DU.&nbsp;<br /> </p>

Strength
Metcon
<p>EMOM x 12 MINUTES<br />MIN 1 – 10 Back Rack Reverse Lunge (R)<br />MIN 2 – 10 Back Rack Reverse Lunge (L)<br />MIN 3 – :45 EZ Cardio</p><p>(Score is Weight)<br /> </p>

Workout
Metcon
<p>4 ROUNDS FOR TIME<br />24 Double Unders<br />18 Chest to Bars<br />12 Back Squat (155/105)|(115/75)<br />6 Strict Handstand Push-Ups</p><p>(Score is Time)</p><p>KG BB: (70/47.5)|(52.5/35)</p><p>HSPU Option 1: Pike Push-Ups<br />HSPU Option 2: DB Strict Press<br /> </p>

Partner Workout Option
Metcon
<p>IN TEAMS OF 2…</p><p>AMRAP x 18 MINUTES*<br />40 Double Unders<br />30 Chest to Bars<br />20 Back Squat (155/105)|(115/75)<br />10 Strict Handstand Push-Ups</p><p>*P1 works while P2 rests. Split work as needed.</p><p>(Score is Rounds + Reps)</p><p>KG BB: (70/47.5)|(52.5/35)</p><p>HSPU Option 1: Pike Push-Ups<br />HSPU Option 2: DB Strict Press<br /> </p>

CrossFit WOD, November 5, 2022

CrossFit – Sat, Nov 5

Warm-up
Warm-Up
<p>1 ROUND*<br />:20 Bike (Legs Only)<br />:20 Bike (Arms Only)<br />:20 Bike (EZ-Mod)<br />5 Down-Dog to Up-Dog<br />30 Alt. Crossbody Mountain Climbers<br />10 KB Sumo Deadlift</p><p>1 ROUND<br />:45 Bike (Mod-Hard)<br />20 Alt. Shoulder Taps<br />10 Up-Downs</p><p>1 ROUND<br />:30 Bike (Hard)<br />5 Inch Worms<br />7 Burpees<br />9 KB Russian Swings</p><p>*Keep KB light to allow for Up-Right Row in the Warm-Up, then practice Workout movements with the heavier KB<br /> </p>

Workout
Metcon
<p>AMRAP x 20 MINUTES<br />25/20 Cal Bike<br />20 Up-Downs<br />15 KB Sumo Deadlift (70/53)|(53/35)<br />10 Russian KB Swings</p><p>(Score is Rounds +Reps)</p><p>KG KB: (32/24)|(24/16)<br /> </p>

Finisher
Metcon
<p>IN TEAMS OF 2…</p><p>AMRAP x 8 MINUTES*<br />10 Partner Push-Ups<br />10 Partner Sit-Ups<br />5 Synchro Burpees</p><p>*Partners will face each other and at the top of each Push-Up, high five to count a rep. For Sit-Ups, feet will be threaded together and athletes will lower and sit-up at the same time. For the Burpees athletes must both be at the bottom of the movement before jumping up.</p><p>(Score is Rounds + Reps)<br /> </p>

CrossFit WOD, November 4, 2022

CrossFit – Fri, Nov 4

Warm-up
Warm-Up
<p>ON A 7:00 RUNNING CLOCK…</p><p>1 ROUND<br />10 Box Step-Overs<br />10 Clean Deadlifts&nbsp;<br />10 Upright Rows<br />10 Strict Press</p><p>Into…</p><p>1 ROUND<br />8 Half Box Jumps<br />8 High Pulls<br />8 Push Press</p><p>Into…</p><p>AMRAP IN REMAINING TIME…<br />6 Box Jump Overs<br />6 Hang Muscle Cleans<br />6 Push Jerk<br /> </p>

Strength
Clean and Jerk (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean & Jerk)
<p>(Score is Weight)</p><p>Week 9 of 9<br /> </p>

Workout
Metcon
<p>EMOM x 10 MINUTES<br />1 Power Clean &amp; Jerk (75% of 1-Rep Heavy) + 10 Box Jump Overs (24/20)</p><p>-Rest with Time Remaining-</p><p>(Score is Weight)<br /> </p>

Optional Finisher
Metcon
<p>FOR QUALITY<br />600/400 Alt. Box Step-Ups (24/20)*</p><p>Week 3 of 4 — "Chad" Extra Credit</p><p>*Weight Vest Optional</p><p>(No Measure)<br /> </p>

CrossFit WOD, November 3, 2022

CrossFit – Thu, Nov 3

Warm-up
Warm-Up
<p>2-3 SETS (4:00 CLOCK)&nbsp;<br />8 Scap Pull-Up + :15 Active Hang<br />8 Scap Push-Up to Pike + :15 Plank<br />8 Bootstrappers<br />8 Cat Cow</p><p>Into..&nbsp;</p><p>AMRAP x 6 MINUTES&nbsp;<br />:45 Row @ Mod Pace<br />12 Alt. DB Around the World<br />10 Slow Shoulder Taps<br />4/4 SA DB Bent Over Row&nbsp;<br />6 Slow Dead Bugs&nbsp;<br /> </p>

Workout
Metcon
<p>5 SETS<br />ON A 4:00 RUNNING CLOCK…<br />35/30 Cal Row<br />15 Hand Release Push-Ups<br />15 Ring Rows</p><p>-Rest with Time Remaining-</p><p>(Score is Slowest Set)<br /> </p>

Finisher
Metcon
<p>3 SETS<br />10 Tuck-Up + V-Up*<br />50 Alt. Russian Twists</p><p>-Rest As Needed b/t Sets-</p><p>*1 Rep= 1 Tuck-Up + 1 V-Up.</p><p>(No Measure)<br /> </p>

CrossFit WOD, November 2, 2022

CrossFit – Wed, Nov 2

Warm-up
Warm-Up
<p>3 ROUNDS&nbsp;<br />10 WB Front Squats → 10 WB Thrusters → 10 WB Shots<br />10 Ankle Rotations L/R&nbsp;<br />10 Alt. Cossack Squats&nbsp;<br />10 Alt. Samson Lunges&nbsp;<br />10 Calf Raises<br /> </p>

Strength
Front Squat (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Front Squat)
<p>(Score is Weight)</p><p>Week 9 of 9<br /> </p>

Workout
Metcon
<p>AMRAP x 12 MINUTES<br />24 Wall Balls (20/14)|(14/10)<br />12 Toes to Bar</p><p>(Score is Rounds + Reps)</p><p>KG WB: (9/6)|(6/5)<br /> </p>

CrossFit WOD, November 1, 2022

CrossFit – Tue, Nov 1

Warm-up
Warm-Up
<p>ON A 9:00 RUNNING CLOCK…</p><p>LINE DRILLS&nbsp;<br />25’ High Knees<br />25’ Butt Kickers<br />25’ High Kicks<br />25’ Lateral Shuffle (L/R)<br />25’ High Skips</p><p>Into….</p><p>2-3 ROUNDS (Time Permitting)<br />200m Run @ Mod Pace<br />12 DBL DB Seesaw Row<br />30 Single Unders*&nbsp;<br />6/6 DB Goblet Split Squat<br />6 Hand Release Push-Ups</p><p>*Option to change to Double Unders on R2 + R3. &nbsp;<br /> </p>

Workout
Metcon
<p>FOR TIME<br />800m Run<br />100 Double Unders<br />30 DB Farmer Lunges (50/35)|(35/20)<br />15 DB Renegade Rows*<br />400m Run<br />75 Double Unders<br />20 DB Farmer Lunges<br />10 DB Renegade Rows<br />200m Run<br />50 Double Unders<br />10 DB Farmer Lunges<br />5 DB Renegade Rows</p><p>*1 Rep= Push-Up + Row (R) + Row (L)</p><p>(Score is Time)</p><p>KG DB: (22.5/15)|(15/10)<br /> </p>

Post-Workout Strength
Metcon
<p>3 SETS<br />15-20 DB Flyes*<br />15-20 Close Grip DB Floor Press</p><p>*Perform on Floor</p><p>-Rest As Needed b/t Sets-</p><p>(No Measure)<br /> </p>