WODs

Tuesday November 21, 2017


CROSSFIT
171120
10.9.8.7.6.5.4.3.2.1
DB Snatch LH 50/35
DB Snatch RH
Burpee Box Jump Overs 24/20
Run 150m after each round
**Run to the end of the building and back


ENDURANCE
Endurance- 800 Repeats
Each person will have a maximium time allowed for each 800. When the required pace can no longer be maintained, the workout is over. The pacing will be based off 1 mile times from a few weeks ago.

Monday November 20, 2017


CROSSFIT
Bradshaw
10 rounds for time of:
3 Handstand push-ups
6 Deadlift, 225/155
12 Pull-ups
24 Double-unders


U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Sunday November 19, 2017


CROSSFIT
200 calorie Row (Alternating every 20)
100 Wall Balls (Partner to Partner)
50 Kettle bell Swings 53/35
50 Pull-ups
50 Alternating Burpees
100 Alternating Box Jumps 24/20
50 Calorie Row (Alternating every 10)
50 TTB’s/K2E’s
50 goblet Lunges 53/35
100 Dumbbell Snatches 60/40
200 Calorie Row (Alternating every 20)

Friday November 17, 2017


CROSSFIT
For Time
50 Power Clean 135/95
200m Waiters Walk 45/25
40 Back Squat 135/95
200m Waiters Walk 45/25
30 PC 200m Waiters Walk 45/25
20 Front Squat 135/95
200m Waiters Walk 45/25
10 PC 135/95


Thursday November 16, 2017


CROSSFIT
Deadlift (x3)
6×3 Deadlift
increasing weight each round


METCON
30-20-10
Wallball 20/14
Box Jump 24/20
SDHP w/KB 53/35


ENDURANCE
Let’s Run and Dubs
400 meter run
40 Dubs/120 singles
600 meter run
30 Dubs/90 singles
800 meter run
20 Dubs/60 singles
1 mile run
20 Dubs/90 singles
800 meter run
30 Dubs/90 singles
600 meter run
40 Dubs/120 singles
400 meter run

Wednesday November 15, 2017


CROSSFIT
Snatch (x3)
Every 90sec for 6 Rds
3 Squat Snatch; increasing each round


METCON – For Time
21 T2B
21 Power Snatch 115/75
600m Run
15 T2B
15 PS
400m Run
9 T2B
9 PS
200m Run


Tuesday November 14, 2017


CROSSFIT
WOD
5-2min Rounds; 1 min rest in between
5 DL 135/95
10 STO
AMRAP DU for remainder of round


Death by Double Unders – 10min
Start at 10 and increase by 5 each round (10, 15, 20…50)
**Work on DU for this part…scale the numbers (e.g. start at 5 and increase by 3 each round)

Notes:
1. Scale for DU is lateral jumps over the bar
2. Log total number of DU or lateral jumps

ENDURANCE
Each person will have a maximum time allowed for each 400. When the required pace can no longer be maintained, the workout is over. The pacing will be based off 1 mile times from a few weeks ago. If you don’t know your mile let me know.

Monday November 13, 2017


AMRAP
“Freedom Sauce”
Four 3-min AMRAPs in 21 min with 3 minutes rest in between. Record calories rowed for each 3-min AMRAP

AMRAP 3 (21)
21 Overhead Squats (95/65 lb)
21 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest


AMRAP 3 (18)
AMRAP in 3 minutes
18 Overhead Squats (115/80 lb)
18 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest


AMRAP 3 (15)
AMRAP in 3 minutes
15 Overhead Squats (135/95 lb)
15 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest


AMRAP 3 (12)
AMRAP in 3 minutes
12 Overhead Squats (155/105 lb)
12 Over-the-Rower Burpees
Max-Calorie Row


Sunday November 12, 2017


Endurance
1 mile run
25 Power Cleans 95/75
800 meter run
25 Deadlifts 185/165
400 Meter run
25 Over the Bar Burpees
800 meter run
25 Box Jumps 24/20
1 mile run
Core:
2 Rounds
15 Knees to Elbows
15 Heels to Sky
15 Barbell Rollouts
15 Hallow Rocks
5 Wall walks