11/23/17

HAPPY THANKSGIVING!!!!

“Partner WOD”

10 Rounds

5 Pull Ups

10 Push Ups

15 Air Squats

*Partners alternate each round

8 Rounds

10 Sit Ups

10 (5L/5R) Hang KB Snatches (53/35)

*Partners alternate each round

6 Rounds

40 Double Unders

*Partners alternate each round

4 Rounds

15 Cal Row

20 Wall Balls (20/14)

*Partners alternate each round

2 Rounds

400M Run

15 Burpees

*Partners complete together

11/22/17

A. Strength

(Power Clean > Hang Clean > 2 Front Squats ) x 4

B. Metcon

AMRAP12

9 Hang Power Cleans  135/95

12 T2B

15 Box Jump Overs  24/20

 

11/21/17

A. Strength

Snatch Deadlift

5, 5, 5, 5

B. Metcon

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Deadlift (225/155)

Bar Facing Burpees

 

11/20/17

A. Strength

Back Squat

4 x 3 @ 80% (3 sec pause at bottom)

B. Metcon

Teams of 3

6 Rounds

5 Bench Press (BW)

5 Strict Pull Ups

10/8 Cals Bike

*Each person performs 6 Rounds.  1st Person finishes a full round before the 2nd person begins.  After finishing the round, the 1st person holds a plank until 2nd person finishes their round.  The 1st person then rests when it’s the 3rd person’s turn.

**Every time you break your plank, it’s a 5 burpee for all teammates penalty payable at the end of the workout. 

 

11/18/17

Friendsgiving Partner WOD

400M Run

100 Power Cleans  115/85

400M Run

100 Cals Bike

400M Run

100 Wall Balls  24/20

400M Run

100 Sit Ups

*Run together, split repetitions on movements.

 

11/17/17

A. Core Strength

GHD

(10 Sit Ups > 10 Hip Extensions ) x 3

B. Metcon

Hanging by a Thread

3 Rounds

20 KBS  53#/35#

20 Hanging Hip Touches (alternate arms)

20 Single Arm DB Push Press (10L/10R)  53#/35#

200M Run

Hanging Hip Touch Demo Video

 

11/16/17

A. Squat Clean

2, 2, 2, 2

B. Metcon

AMRAP15

50 Air Squats

40 Double Unders

30 Cal Row

20 Burpees

10 KB Deadlift (70/44)

 

11/15/17

A. Strength

Split Jerk

Establish a 1 Rep Max

 

B. Metcon

21-15-12-9

Power Snatch (95/65)

Box Jump Overs (24/20)

 

11/14/17

A. Strength

Superset x 4

5 Bench Press > 5 Plyo Push Ups

B. Metcon

In 12 Minutes complete as many reps as possible:

Min 1-3: Row (Cals)

Min 3-4: Rest

Min 4-6: Ring Muscle Ups (scale: C2B Pull Ups)

Min  6-7: Rest

Min 7-9: Bike (Cals)

Min 9-10: Rest

Min 10-12: Rope Climbs

 

11/13/17

A. Strength

Back Squat

4 x 3 @ 75 %

B. Metcon 

3 Rounds

25 Wall Balls (20/14)

15 Hang Power Cleans (115/85)

35 Double Unders

11/11/17

Partner WOD

AMRAP21

100 Doubles

60 KB Front Rack Lunges (in place)  44/35

50 Pull Ups

40 GHD’s

20 Burpees over partner holding plank

 

*Split reps between partners.  Stay off your partner’s back when doing burpees over them.

11/10/17

We will be doing a Veterans Day HERO WOD today.

“CHRIS KYLE”

3 ROUNDS

40 KBS (53/35)

40 BOX JUMPS (24/20)

40 THRUSTERS (65/45)

40 ELEVATED PUSH-UPS (feet on 24/18 in box)

CHRIS KYLE WOD DEMO

 

Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

The three rounds represent his wife and two children left behind. The 4 movements represent Chris’s 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.

“Chris Kyle” was first posted on the website of GOT CrossFit (Lakeland, FL) as the workout of the day for February 2, 2016.

 

 

11/9/17

A. Strength

Deadlift

5, 5, 5, 5

B. Metcon

AMRAP16

Min 1: Bike

Min 2: Rest

Min 3: HSPU

Min 4: Rest

Min 5: Row

Min 6: Rest

Min 7: Hang Sq Cleans (95/65)

Min 8: Rest

 

11/8/17

A. Strength

Hang Snatch

5 x 3

B. Metcon

AMRAP10

“Open 11.1”

15 Power Snatches (75/55)

30 Doubles

 

11/7/17

A. Strength

1 Behind Neck Push Press >

1 Push Press >

1 Split Jerk (from front)

B. Metcon

21-15-9

KBS  70/53

Burpees

T2B

 

11/6/17

A. Strength

Back Squat

3 x 2 @90%

B. Metcon

4 Rounds

20 Wall Balls (20/14)

15 Cal Bike (or Row)

10 Hang Power Cleans (155/105)

 

11/4/17

Partner WOD

400M Run Buy In

4 Rounds

8 Man Makers (50/35) / Partner Hollow Hold

10 DB Power Cleans / Partner Wall Sit

150 Meter Farmers Carry (50/35) / Partner Plank Hold

400 Double Under Cash Out / Partner Holds DB In Front Rack

 

11/3/17

A. Strength

5 Push Press > 5 HSPU (Kipping allowed)

5 sets

*work to a moderately heavy weight and keep that across all 5 sets.

B. Metcon 

750M Row buy in, then:

3 Rounds

15 Burpee Box Jumps (24/20)

12 T2B

9  Front Squats (135/95)

 

11/2/17

“HOTSHOTS 19”

6 Rounds For Time:

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull Ups

400M Run

 

IN MEMORY OF

Jesse Steed, 36

Wade Parker, 22

Joe Thurston, 32

William Warneke, 25

John Percin, 24

Clayton Whitted, 28

Scott Norris, 28

Dustin Deford, 24

Sean Misner, 26

Garret Zuppiger, 27

Travis Carter, 31

Grant McKee, 21

Travis Turbyfill, 27

Andrew Ashcraft, 29

Kevin Woyjeck, 21

Anthony Rose, 23

Eric Marsh, 43

Christopher MacKenzie, 30

Robert Caldwell, 23

City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona’s history.

Support the families of the fallen hotshots at hotshots.crossfit.com

This workout was first posted on crossfit.com as the workout of the day for Saturday, August 31, 2013 (130831).

 

 

 

11/1/17

A. Strength

GHD Hip Extension x 10

GHD Sit Up x 10

3 Sets

B. Metcon

AMRAP12

15 Wall Balls (20/14)

30 Double Unders

 

10/31/17

HAPPY HALLOWEEN !!!!!

A. Strength

(2 Bear Complex ) x 5 sets

Bear Complex is:

1 Power Clean >

1 Front Squat >

1 Push Press >

1 Back Squat >

1 Push Press from behind the neck

ascend in weight each set

 B. Metcon

3, 4-minute rounds for max reps

0-2min, Run 400M then max Double Unders

2-3min, Hang Power Clean (115/85)

3-4min, Pull Ups

-REST 4 MIN BETWEEN ROUNDS-

 

10/30/17

A. Strength

Back Squat

5, 3, 1

 

B. Metcon

AMRAP6

15/10 Cals Bike

10 Ring Dips

rest 3 min

AMRAP6

200/175 Meter Row

10 Burpees over Rower

 

10/28/17

Barbells for Boobs

Teams of 2

*Split reps however you’d like

“Grace”

30 C&J (135/95)

“Karen” 

150 Wall Balls (20/14)

“Angie”

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

(Angie is performed in order)

 

10/27/17

Metcon

AMRAP20

200M Run

20 Push Press (75/55)

20 Back Squats (75/55)

20 Box Jump Overs (24/20)

20 Sit Ups

 

 

10/26/17

A. Strength

Superset

5 Bench Press > 5 Bent Over Rows

B. Metcon

“Panic Breathing”

500-400-300-200-100M Row (x 2)

Partner Kettlebell Rack Hold (53/35)

For time: Rows performed alternating between teammates, for each distance. 500/500, 400/400, 300/300, 200/200, 100/100.

Row at max intensity while other partner “rests” with 2 KB’s in rack position during the row.

Unracking of kettlebells before end of row is a 5 synchronized burpee penalty for every offense, paid at the end of the workout.

 

10/25/17

A. Strength

Deadlift

7-2-5-3 (@ 85%)

B. Metcon

AMRAP7

7 Power Clean

7 Bar Facing Burpees

-Rest 3 Min-

AMRAP 7

9 T2B

27 Double Unders

 

10/24/17

A. Strength

Power Snatch > OHS > Snatch

5 Sets

B. Metcon

2 Rounds

Min1: Assault Bike

Rest 30 sec

Min2: Burpees to target

Rest 30 sec

Min3: Row

Rest 30 sec

Min4: C2B Pull Ups

Rest 30 sec

*score is total calories from bike and row plus repetitions

 

10/22/17

Partner WOD (TEAMS OF 2)

AMRAP18

22 Cal Row

22 Hang Power Cleans (95/65)

22 Wall Balls (20/14)

22 T2B

22 Burpees

 

10/20/17

A. Strength

Push Press

5, 5, 5, 5, 5

B. Metcon

18-15-12-9

OHS (95/65)

Double Unders x 3

Box Jumps (24/20)

 

10/19/17

A. Strength

Deadlift

5 x 4

B. Metcon

5 Rounds 

400M Run

21 Walking Lunges

18 KB Snatches (9R/9L) (53/35)

9 Burpees

*17 minute time cap*

 

10/18/17

A. Strength

Bench Press

5, 5, 5, 5, 5

B. Metcon

AMRAP10

200M Run

10 Pull Ups

10 Thrusters (115/85)

 

10/17/17

A. Metcon

4 Rounds

12 Lateral Burpees over Bar

9  Deadlifts (155/105)

6 Hang Power Cleans (155/105)

B. Row Conditioning

3k Row

 

 

10/16/17

A. Strength

Back Squat

4 x 3 @ 85%

B. Metcon

“Lola”

5 Rounds

30 Double Unders

20 KTE

10 HSPU

 

10/14/17

AMRAP18

Teams of 3

Start with reps of 2 for each movement and increase by 2 for the duration of the workout 

800M Run Buy In with Med Ball

• Burpee Box Jump (24/20)

• Med Ball Clean (20/14)

• DB Bench Press (50/35)

• C2B Pull Up

 

10/13/17

A. Strength

2 Hang Cleans > 1 Squat Clean

5 sets

B. Metcon

For Time:

3 Rounds

200M Run

5 STO (155/105)

then complete 30 T2B

 

10/12/17

A. Strength

OHS

4 x 2

B. Metcon

100 Double Unders

5 Rounds 

8 OHS (115/85)

8 Bar Facing Burpees

 

10/11/17

A. Strength

Deadlift

5, 4, 3, 2, 1

B. Metcon

800M Run

30 DB Snatches (50/35)

30 Lateral Box Jumps (24/20)

400M Run

20 DB Snatches

20 Lateral Box Jumps

200M Run

10 DB Snatches

10 Lateral Box Jumps