WODs

Wednesday November 21, 2018


CROSSFIT
AMRAP 20
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat
5 Burpee over Bar
Rx: 115/75


Tuesday November 20, 2018


CROSSFIT
1 minute at each station for 5 Rounds
Station 1 – 50 DU
Station 2 – 15 GTOH 45/25 plate
Station 3 – 15/12 Cal Row
Station 4 – 15 MB Cleans 20/14
* Rotate station every minute (20 min clock)
* Once target reps are met, rest for the remainder of the minute
* give yourself a 10-15 second transition time



ENDURANCE
10x 400 repeats at 95%
Rest interval-1:1

Gymnastics
Rope Climb Technique, Hollow Rocks, Slamball Push-ups, pull up negatives

Monday November 19, 2018


CROSSFIT
Amanda
9, 7, 5
Muscle-ups
Squat Snatch 135/95


Last completed: 5/17/17

For Time
Row 500m
Sprint 400m


Sunday November 18, 2018


ENDURANCE
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina

Friday November 16, 2018


CROSSFIT
AMRAP 22
Run 400m
5 Tire Flips
10 OTS Slamballs 50/30
20 KB Snatch 53/35 (10L / 10R)
40 DU


Thursday November 15, 2018


CROSSFIT
Food Bank Donation WOD
For Time:
Buy In: Food Donation or 75 Burpees
then
5 Overhead Squats 155/105
5 Ring Dips
10 OHS 135/95
10 RD
15 OHS 95/65
15 RD
10 OHS
10 RD
5 OHS
5 RD


Core Work: Coach’s Choice

ENDURANCE
Buy In: Food Donation or 75 Burpees
400 meter run
10 Tire Flips
800 meter run
10 tire flips
1200 meter run
50 slam ball slams
800 meter run
50 slam ball over the shoulder
400 meter run

Wednesday November 14, 2018


CROSSFIT
Back Squat 7×2 @85%
7 Rounds of 2 Reps


AMRAP 12
6 Burpee Box Jump Overs 24/20
6 DB Hang Cluster 50/35
2 Rope Climbs


Tuesday November 13, 2018


CROSSFIT
Every 90 seconds for 10 rounds
1 Deadlift
1 Hang Clean
1 Hang Clean and Jerk
* increasing weight to max
* Must hold onto bar for the entire complex


3 Minutes max calories on Assault Bike



ENDURANCE
6×800’s
700 at 75%, build to 95% for the last 100
Rest 3 minutes

Monday November 12, 2018


CROSSFIT
AMRAP 20
Complete “Randy” for time
then
Rounds of
5 Chest to Bar Pull-ups
10 Hand Release Push-ups
15 Front Squats 75/55



Randy
“Randy”
75/55 pound Power snatch, 75 reps for time.


Notes:
1. Clock should count up
2. Mark the time when you complete “Randy”
3. Enter total reps for the AMRAP, included the 75 snatches

Sunday November 11, 2018


ENDURANCE
40 minute AMRAP
40 Dubs
30 power snatches 75/55
20 wall balls
10 Russian KB swings 70/53
300 meter run