Wod

CrossFit

11-17-2019
11172019
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

11-16-2019
11162019
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Cash Out
Metcon (Time)
50 KB Goblet Squats 53/35
100 Situps
200 Double Unders

*partitioned any way

CrossFit

11-15-2019
11152019
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)
11.04.2019 | Monster Mash

3 Rounds for time of:
500m Row
15 Overhead Squats, 135/95

7 Rounds for time of:
6 Ring Dips
3 Bar Muscle-ups

CF Linchpin: Test 10
5 Rounds for time of:
15 Wallball Shots, 20/14
15 Power Cleans, 95/65

*Rest 5 minutes between workouts.

CrossFit

11-14-2019
11142019
Weightlifting
Clean and Jerk (1-1-1-1-1-1-1)
Cash Out
Barbell Glute Bridge (10-10-10)

CrossFit

11-13-2019
11132019
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9 minutes:

8 Back Squat 135/95#
10 Bar Facing Burpees

Cash Out
Metcon (AMRAP – Reps)
1:30 max Cal Assault Bike
rest 3 minutes
1:30 max Cal Row

CrossFit

11-12-2019
11122019
Metcon
Metcon (Time)
800m run
50 Push Press, 65/45
50 Hollow rocks
400m run
35 Push Press, 65/45
35 Hollow rocks
200m run
25 Push Press, 65/45
25 Hollow rocks

*30 min cap

Cash Out
Metcon (No Measure)
Dumbbell Lateral Raise 12-12-12, using heaviest weight per set
Dumbbell Front Raise 12-12-12, using heaviest weight per set
Dumbbell Bent Over Raise 12-12-12, using heaviest weight per set

CrossFit

11-11-2019
11112019
Weightlifting
Pause Clean Deadlift (5-5-5-5)
with a 2-3 sec pause at the top. Use 80-110% 1RM clean.
Pause Clean Deadlift or Halting Clean Deadlift: https://youtu.be/zCnB1iTlRYg
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes:

1 Power Clean, 70-80% of 1RM
3 Pull-ups, strict
6 Push-ups, Hand-release
9 Air Squats

Cash Out
Metcon (Time)
75 Medicine ball clean 20/14#

CrossFit

11-10-2019
11102019
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

11-09-2019
11092019
Metcon
Air Force (Time)
For Time:
20 Thrusters (95/65 lbs)
20 Sumo Deadlift HighPulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
*4 Burpees at the top of each minute

CrossFit

11-08-2019
11082019
CrossFit Games Open
Friday Night Lights. Heats will start at 5:00p

Workout Description: https://games.crossfit.com/workouts/open/2020

Metcon

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