WODs

Sunday November 17, 2019


ENDURANCE
HERO WOD “ROY
5 Rounds For TIme
15 Deadlifts 225/185
20 Box jumps 24/20
25 Pull-ups

Friday November 15, 2019


CROSSFIT
8 Stations
2 Min Max Rep at each Station
1 Min Transition between
Bike
Row
SDHP 70/53 KB
MB Cleans 20/14
Alternating DB Snatch 50/35
Box Jumps 24/20
Pull-ups
Push-ups
Notes:
Target Rep at each station is 25.
25=0
+1 for each rep above 25
-1 for each rep below 25
**Score = sum of pluses and minuses for all stations


Thursday November 14, 2019


CROSSFIT
Every 2 Min for 5 Rounds
3 Push Jerks (from the rack)


AMRAP 12
6 HSPU
12 Push Jerks 115/75
24 Air Squat


ENDURANCE
Partner Row, Bike, and Run
P1: accumulate 150 calories on the rower
P2: Run 300m
then
P1: Accumulate 150 calories on the bike
P2: run 400m

Wednesday November 13, 2019


CROSSFIT
1 RM Power Clean


1 RM Squat Clean


25 minutes to find your 1 RM Power Clean and Squat Clean

3 Rounds For Time (10min CAP)
30 DU
20 DL 155/105
10 Hang Power Cleans 155/105


Tuesday November 12, 2019


CROSSFIT
Snatch Work
Every 90 Seconds for 6 Rounds
1 Snatch Pull
1 Power Snatch
1 Low Hang Power Snatch (just above knee)
Work up to moderate to heavy weight



AMRAP 10
7 Power Snatch 95/65
7 Overhead Squat
14 Burpee over Bar


ENDURANCE
10 x 50 meter sprints
then,,,,

Monday November 11, 2019


CROSSFIT
White
5 RFT
3 rope climbs
10 T2B
21 Walking lunges with 45/25# plate overhead
400m run



U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Sunday November 10, 2019


ENDURANCE
800m run
20 power snatches 75/55
400m run
20 push press 75/55
400m run
30 hang squat cleans 75/55
400m run
30 power cleans 75/55
40 pushups
400m run
40 box jumps 24/20
800m run

Thursday November 7, 2019


CROSSFIT
EMOM 20 – Partner WOD
EMOM 20
Partner 1: Row For Calories
Partner 2: Burpees
Notes:
– Both partners working at the same time.
– Switch every minute.
– Log the number of rounds completed at each Color level:
BLACK: 30 Combined Reps
BLUE: 26 Combined Reps
RED: 22 Combined Reps
YELLOW: 18 Combined Reps
Black Level Example:
If P1 rows 16 cal then P2 must complete 14 burpees in the minute to get credit for the round at the Black Level


Black Level
30 Combined Reps each minute

Blue Level
26 Combined Reps each minute


Red Level
22 Combined Reps each minute


Yellow Level
18 Combined Reps each minute


ENDURANCE
10 Rounds (Max Calories)
**bike 45 seconds/rest 15
**bike30 seconds/rest 30
**bike 15 seconds/rest 45
**SPRINTS