Wod

CrossFit

11-19-2018
11192018
Metcon
Metcon (Time)
3 Rounds:

15/10 Cal Assault Bike
15 Deadlift 225/155#
15 Burpees
15/10 Cal AB

*rest 5 minutes after each round, score total time including rest.

CrossFit

11-18-2018
11182018
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals

CrossFit

11-17-2018
11172018
Metcon
Cameron (Time)
For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24”
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s”, 20#
50 Sit-ups
5 Rope Climbs, 15′
In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February 28, 2012
To learn more about Cameron click here

CrossFit

11-16-2018
11162018
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals
Monster Mash
Metcon (Time)
11.12.2018 | MONSTER MASH

CrossFit Linchpin Test 11
For time:
7 Squat Snatch, 185/135
11 Ring Muscle-ups
100 Double-unders
11 Ring Muscle-ups
7 Squat Snatch, 185/135

For time:
21 Power Cleans, 135/95
15 Front Squats, 135/95
9 Push Jerks, 135/95

For time:
800m run
40 Toes-to-bar

*Rest 5 minutes between workouts.

CrossFit

11-15-2018
11152018
Weightlifting
Front Squat (3-3-3-3-3)
Cash Out
1 Mile Assault Bike (Time)
Max Effort Mile

CrossFit

11-14-2018
11142018
Weightlifting
Clean and Jerk (3-3-3-3-3)
Cash Out
Metcon (Time)
2 Rounds:

50 Double Unders
35 Abmat Sit-ups
10 Clean & Jerk 135/95#

CrossFit

11-13-2018
11132018
Metcon
Metcon (Time)
12 Rounds:

4 Strict Pull-ups
3 Strict HSPU
2 Strict Ring Dips

Cash Out
Block Run (Time)

CrossFit

11-12-2018
11122018
Weightlifting
Back Squat (Work up to a heavy 8 rep )
Metcon
Metcon (Time)
2 Rounds:

30 Back Squats 135/95
30 Bar-facing Burpees

CrossFit

11-11-2018
11112018
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals

CrossFit

11-10-2018
11102018
Metcon
Metcon (Time)
3 Rounds

400m Run
21 SDHP 75/55#
12 Bar Facing Burpees

Cash Out
Weighted Walking Lunge (1-1-1)
3x50ft, use the heaviest weight you can for each set

1 2 3 193