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WOD Archive for November 2016

November 30, 2016

1. Warm-up
Floss Shoulders
THEN
2 Steady Rounds:
20 Wallballs
30 Calorie Row

Then

1:30 suit case carry/1 arm oh carry x 1 each arm

2. Met-Con 
5 Rounds:
Run 400m
1 Round of “DT”
Weight goes up each round
155/105, 175/115, 195/125, 215/135, 235/155

3. Mobilize

Remaining Time

CrossFit Lite

5 rounds of DT with Double Unders

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

50 Double Unders/150 Singles

 

Once you are finished do 2 rounds of our plank routine

November 29, 2016

1. Warm-up
Floss Elbows
THEN
4 Steady Rounds:
12 Pull Ups
12 Overhead Squats w/ light bar

2. OLY 
EMOM for 10 Minutes:
1 Misfit Snatch Complex @ 70%+ of 1RM
You can build throughout sets.

3. Met-Con

3 Rounds of Rowing Nancy

500m row

15 Overhead Squats 95/65

 

CrossFit Lite

5 rounds of

Rowing Nancy with Sit-ups 

500m row

15 OH Squats

30 Sit-ups 

November 28, 2016

1. Warm-up
3 Steady Rounds:
Row 500m
10 HSPU

2. Strength
Back Squat- 5×5 @ 90% of your 5RM.

3. Met-Con*
3 Rounds:
20 Push Press 95/65lbs
10 Bar Facing Burpees
20 Sumo DLHP 95/65lbs
10 Bar Facing Burpees

*If you need more time to back squat, cut the met con down to 1-2 rounds. 

CrossFit Lite

 

4 Rounds of

20 Push Press 95/65lbs

400m run
10 Bar Facing Burpees

200m run
20 Sumo DLHP 95/65lbs

400m run
10 Bar Facing Burpees

200m run

November 25, 2016

2 Classes Today: 10:30 and 1:30

 

Kalsu

150 thrusters  135/85

5 burpees EMOM

November 24, 2016

Happy Thanksgiving WOD 

 

One class at 10:30

November 23, 2016

Warm up

3 rounds

14 OH lunges steps

7 strict pull ups

 

Strength 

5x3 snatches @70%

 

Metcon

4 rounds

18 cal row

15 power snatches 115/80

12 deficit push ups 4/2 inches

 

CrossFit Lite

50-40-30-20-10

Thrusters 

Hanging Knee Raises

KB Deadlifts

1:00 plank hold after each round

November 22, 2016

Warmup 

4 rounds

21 Russian KBS

15 burpees

 

Strength 

10:00 EMOM

1 misfit clean complex @70% of what you hit

 

Metcon

4 rounds of

3:00 AMRAP

400m run

Max front squats 165/115

 

CrossFit Lite

50-40-30-20-10

Weighted step ups

Sit ups

Wall balls

1:00 plank hold after each round

 

November 21, 2016

Warm up

3 rounds

12 good mornings with KB

12 goblet squats

 

Strength 

5x5 back squats @90% or your 5RM

 

Metcon

10 rounds

10 T2B

15 wallballs

 

CrossFit Lite

100 air squats

75 KBS

50 burpees

25 back squats

1 mile run

25 front squats

50 push ups

75 DB snatches

100 lunges

November 18, 2016

1. Warm-up
50 Burpees

2. OLY
AMRAP 90 Seconds:
Power Snatches @80% of your 1RM

3. Met-Con
For Time:
30 Kipping HSPU (Open Standard)
30 Power Snatch 95/65lbs
60 Toes to Bar
30 Overhead Squats 95/65
30 Kipping HSPU

CrossFit Lite

Core Work Starter - 2 rounds

1:00/:20 rest Planks

Hands

Left Elbow

Right Elbow

Both Elbows

Bird Dog

 

Then

 

25:00 AMRAP 

10 Hang Squat Cleans

10 Push Presses

10 Front Squats

10 Push-ups 

10 Pull-ups 

 

November 17, 2016

1. Warm-up
3 Steady Rounds:
20 Sit Ups
Row 20 Calories

2. Strength 
Find your 5RM Back Squat

3. Met-Con
AMRAP 20 Minutes:
3 Rope Climbs
20 Kettlebell Swings 70/53lbs
3 Rope Climbs
20 Alternating Pistols

CrossFit Lite

30:00 AMRAP

2 rope climbs or 4 progressions

20 KBS

2 rope climbs or 4 progressions

20 squat jumps

400m run

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