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WOD Archive for November 2016

November 16, 2016

1. Warm-up
2 Steady Rounds
400m run
30 Alt Jumping Lunges

2. OLY

Redemption #2!

1RM MisFit Snatch Complex

Without dropping the bar perform 1 Squat Snatch, 1 Overhead Squat, 1 Hang Squat Snatch, 1 Overhead Squat

3. Met-Con
For Time:

100 Box Jump Overs 24/20″

100 Wallballs 20/14

Run 800m

CrossFit Lite

Same as regular class plus core work finisher

November 15, 2016

1. Warm-up
Floss Hips
3 Steady Rounds:
15 Light Good Mornings
Run 400m

2. OLY
Find your 1RM Push Jerk

3. Met-Con
3 Rounds For Time:
20 Deadlift 245/165lbs
25/20 Calorie Row

CrossFit Lite

5 rounds of

15 deadlifts

200m run

25 cal row

30 sit-ups 

November 14, 2016

1. Warm-up

3 Steady Rounds:
15 Squat Jumps
15 OH Walking Lunge Steps 45/25

2. OLY
Redemption for those who thought they could get more!

1RM MisFit Clean Complex
Without dropping the bar perform 1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk

3. Met-Con
For Time:
21-15-9
Hang Power Clean 155/105lbs
Bar Facing Burpee
Chest to Bar Pull-Ups

 

CrossFit Lite

21-15-9

Hang Power Cleans

Burpees

Pull-ups 

1 mile run

9-15-21

Hang Power Cleans

Burpees

Pull-ups 

 

Remaining time - Core Work

November 11, 2016

7min AMRAP

 

10 muscle snatches

 

10 KBS

 

Misfit snatch complex

 

Power snatch, OHS, hang squat snatch, OHD

 

5 rounds of

 

10 box jumps

 

5 front squats 225/155

 

2 legless rope climb

 

CrossFit Lite

50-40-30-20-10

 

Wall balls

 

Box jumps

 

KBS

 

150 sit up finisher

 

November 10, 2016

Warm up

 

3 rounds

 

10 wall balls

 

10 burpees

 

50 DU

 

Find a 3RM back squat

 

EMOM Until Failure:

8 Chest to Deck Push Ups

4 Hang Power Cleans 155/105lbs

Both in same minute

Increase by 1 rep for both movement, each minute until failure

 

CrossFit Lite

Bill's Mayhem!

November 9, 2016

Steady 5 Minute AMRAP:

10 squat Jumps

6 High Hang Power Cleans (Light)

100m run

 

Misfit clean complex

 

(Power clean, push jerk, front squat, hang squat clean, split jerk)

 

Metcon

 

10-1

Kettlebell Swings 70/53

Strict 4/2″ Deficit HSPU

If 55 strict deficit HSPU is too many for one test, just use standard strict HSPU

CrossFit Lite

6 rounds of

 

40 mountain climbers

 

30 lunge jumps

 

20 thrusters

 

400m run

November 8, 2016

Warm up

 

Steady 6 Minute AMRAP:

Run (not sprint) 100m

10 Banded Good Mornings

10 Wallballs 30/20lbs

 

Strength 

 

Find a 1rm push press

 

4 Rounds For Time:

21 Wallballs 20/14lbs

14 Power Snatch 95/65lbs

7 Muscle Ups

 

CrossFit Lite

3 Rounds for time of: 

100 Ft, Front Rack Lunge 

10 Clean & Jerks 

10 burpees

 

Then

 

3 rounds

 

25 Deadlifts 

 

400m run

 

21-15-9 reps for time of: 

 

Back squats

 

KBS

November 7, 2016

Part "A" 

For time: 

50 Burpee Box Jumps 24"/20"

 

Part "B" 

For time: 

100/70 Calories, Assault Bike/Rower

 

Part "C" 

For time: 

50 Chest-to-bar Pull-ups

 

Every :45 1 clean and jerk

 

Part A 185/135

 

Part B 205/145

 

Part C 225/155

 

CrossFit Lite

100 Calories, Rowing 

90 Wallball Shots, 20/14 

80 Calories, Rowing 

70 Burpees 

60 Calories, Rowing 

50 Toes-to-bar 

40 Calories, Rowing 

30 DB press

20 Calories, Rowing 

10 Pull ups and push ups

 

November 4, 2016

1. Warm-up
3 Steady Rounds:
6 Burpees to 12″ Target
8 Dumbbell Muscle Snatch
10 OHS

2. OLY 
Snatch –
10×1 @80-100+%
OR
10×1 @80-90%

3. Partner WOD

For Time

Run 400m

20 OHS 115/75

Run 200m

16 OHS 135/95

Run 200m

12 OHS 155/105

Run 200m

8 OHS 175/125

Run 200m

4 OHS 195/145

Run 400m

 

CrossFit Lite

Partner WOD 

Partner 1 Farmer Carry 200m

Partner 2 10 Burpees/20 sit-ups 

Then switch

Partner 1 200m run

Partner 2 OH Lunges until partner comes back

Then Switch

Partner 1 Farmer Carry 200m

Partner 2 10 Back Squats/10 Front Squats

Then switch

Partner 1 200m run

Partner 2 Plank until partner comes back

 

November 3, 2016

1. Warm-up
Steady 7 Minute AMRAP
12 Push Press
12 Bent Over Rows
12 Side Lunges

2. Strength
Push Press – 4×2 As Heavy as Possible

3. MetCon 

4 rounds for time

5 Power Cleans 155/105

5 rope climbs

5 S2OH 155/105

 

CrossFit Lite

5 rounds of

7 Power Cleans

100m run

7 deadlifts

100m run

Then

100 Flutter Kicks

Accumulate 

3:00 of wall sit*

3:00 hollow hold*

*you can go back and forth between movements 

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