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Month: November 2018

CrossFit WOD, November 30, 2018

181130 Shoulder Press (5 5 5 5) :90 between sets increase weight each round Metcon (Time) 3 Rounds 30 Wall Balls 10 HSPU 5 Bar Muscle Ups

CrossFit WOD, November 29, 2018

181129 Warm-up 5 Min Roll 5 Min Active Guided Stretch OHS Work 1. 10 x Perfect OHS 2. Work on Moving Hands Closer for 4 sets of 8 Metcon 3 Rounds 1. Partner GHR x 4-7 2. Weighted Glute Bridge x 15 3. Candlestick to Pistol x 6 ea Metcon (Time) 3 Rounds 3 TGU…
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CrossFit WOD, November 28, 2018

181128 Back Squat (2 2 2 ) 80 80 80 Metcon (Time) 10-8-6 Backsquat 275/200 Toe to Bar (15 reps each time)

CrossFit WOD, November 27, 2018

181127 DB Bench Press (6 6 6 6 ea) Using 2 DBs, alternate reps. one arm is always extended while other presses Chin Up (x x x x) try for 4 sets at the same rep count Metcon (Time) 7 Rounds 10 Burpees 20 Sit – Ups

CrossFit WOD, November 26, 2018

181126 Clean and Jerk (3 3 3) Mimic the WoD – do 3 hang power cleans and 3 push jerks. work up to at least 3 sets above workout weight Metcon (4 Rounds for reps) Straight Up IWT: 4 Rounds 5 Hang Power Cleans 8 Push Jerk 2:00 Row rest 2:00 goal is max meters,…
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CrossFit WOD, November 24, 2018

181124 Metcon (Time) 3 Rounds 10 Pull Ups 10 Thruster 95/65 3 Rounds 8 Toes to Bar 8 Push Press 115/75 3 Rounds 6 Chest to Bar 6 Overhead Squats

CrossFit WOD, November 23, 2018

181123 Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 9 Deadlifts 245 8 Muscle Ups 9 Power Cleans 155

CrossFit WOD, November 22, 2018

181122 Metcon (Time) Thanksgiving Partner WoD 1000m Row (Switching every 250m) 1200m Running (switching every 200m) 100 Burpees 100 Kettlebell Swings (1.5,1) 100 Box Jumps 100 Double Unders 1200m Running (Switching every 200m) 1000m Rowing (Switching every 250m)

CrossFit WOD, November 21, 2018

181121 Metcon (Time) 7 Rounds 10 Sumo Deadlift High Pull 95/65 10 Ring Dips

CrossFit WOD, November 20, 2018

181120 Warm-up Tabata Front Squat w/ PVC BB 2 position muscle clean, 2 position clean without moving feet, 2 position full hang clean Push up position and efficacy Hang Clean (3 3 3 ) do 3 sets heavier than your workout weight increasing weight each time Metcon (Time) 5 rounds for time of: 15 hang…
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