WODs

11.26.20


CrossFit Chesapeake – CrossFit

Metcon (Time)

T-giving with the Girls For Time:

Angie’s House

20 Pull-ups; 20 Push-ups; 20 Sit Ups; 20 Air Squats

Helen’s House

400m Run; 21 Kettlebell Swings 53/35; 12 Pull-ups

Fran’s House

15 Thrusters 95/65; 15 Pull-ups

Nancy’s House

400 m Run; 15 Overhead Squats 95/65 lbs

Grace/Isabel’s House

20 Ground To Overheads 95/65 lbs

Kelly’s House

400 m Run; 30 Box Jumps 24/20; 30 Wall Balls 20/14
Complete the houses in any order and revisit one for dessert

CrossFit Kids


CrossFit Chesapeake – CrossFit Kids

No Class today! Happy Thanksgiving!

11.25.20


CrossFit Chesapeake – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

1 Rope Climb

3 DL 315/225 (M50+ 255/185)

5 BJ 30/24

Endurance Test WOD


CrossFit Chesapeake – Endurance

Metcon (Time)

Pyramid Repeats:

*Pyramid 1:

200 @ 95% RI: 1:1

300 @ 95% RI: 1:1

400 @ 95% RI: 1:1

300 @ 95% RI: 1:1

200 @ 95% RI: 1:1

11.24.20


CrossFit Chesapeake – CrossFit

Strength

Back Squat (2×2)

#1: 2 reps @ 95%

#2: 2 reps @ 95%

Metcon

Metcon (AMRAP – Rounds)

EMOM 6

•7/10 Calorie Bike

then right into

EMOM 6

•15 Wall Balls #14-9’/20-10′

*Can start on either station, but must complete full 6 minutes before switching

Repeats


CrossFit Chesapeake – Endurance

View Public Whiteboard

Metcon (Time)

Pyramid Repeats:

*Pyramid 1:

200 @ 95% RI: 1:1

300 @ 95% RI: 1:1

400 @ 95% RI: 1:1

300 @ 95% RI: 1:1

200 @ 95% RI: 1:1

**Pyramid 2:

600 @ 90% RI: 1:1

800 @ 85% RI: 1:1

1600 @ 80% RI: 1:1

800 @ 85% RI: 1:1

600 @ 90% RI: 1:1

* Short distance athletes will repeat Pyramid 1

** Long Distance athletes will complete Pyramids 1 and 2.

CrossFit Kids


CrossFit Chesapeake – CrossFit Kids

Deadlift

Kettlebell Deadlift

Metcon (Time)

10-8-6-4-2

KB Deadlifts

Burpees

11.23.20


CrossFit Chesapeake – CrossFit

Metcon

Complete as many rounds as possible in 15 minutes

1000m Row (Time)

Max Effort 1000m Row
Then with the remaining time

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible of:

•6 Power Snatch #75/115 (M50+ #65/95)

•12 Pull-ups

•18 Burp Over Bar

**Score A: Time of 1000m Row**

**Score B: Total number of rounds and reps**

Scoring: Time

“Grind”


CrossFit Chesapeake – Endurance

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

20 minute amrap: “Grind Part 1”

30 alt DB snatches 50/35

20 Wall balls 20/14

10 box jumps 24/20

*2 minutes to rotate

20 minute amrap: “Grind Part 2”

20 plate squats 25/15

300 meter run

40 plate ground to overhead 25/15

11.20.20


CrossFit Chesapeake – CrossFit

Metcon (Time)

Partner WOD

3 Rounds For Time

150 DU

20 Clean and Jerks (105/155) (M50+ 95/135)

CFC Barbell Farmer Carry (105/155) (M50+ 95/135)

100m Sled Push (25/45)

*One partner working at a time except the Barbell carry.

**Both partners carry at same time waste level holding on the sleeve outside the plates.

***If no partner Farmer carry single heavy KB (53/70)