WODs

Wednesday November 29, 2017


CROSSFIT
Run & TTB
Every 3 minutes for 21min
Run 400m & 12 TTB
*scale the run if necessary to make time for TTB


Tuesday November 28, 2017


CROSSFIT
Back Squat 8×2
8 rounds of 2 Back Squat. Increasing weight each round


171127
For Time:
21-15-9
Front Squat 115/75
SDHP
Hand Release Push Ups


ENDURANCE
Endurance- 600 Repeats
Each person will have a maximium time allowed for each 600. 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 27, 2017


CROSSFIT
Open Test
AMRAP 20
50 WB 20/14
50 DU
40 BJ
40 TTB
30 C2B
30 Burpees
20 Power Cleans 135/95
20 Jerks
10 Power Snatch
10 Muscle-ups


Sunday November 26, 2017


CROSSFIT
1.5 mile run
10 med ball cleans
50 calorie row
20 med ball cleans
40 calorie row
30 med ball cleans
30 calorie row
40 med ball cleans
20 calorie row
50 med ball cleans
10 calorie row
1.5 mile run

Friday November 24, 2017


CROSSFIT
AMRAP 25
Partner WOD
Partner 1: CFC Sled Drag 70/45
Partner 2: Rounds of 3 Rope Climbs & 6 Tire Flips
Notes:
1. Sled drag is the pacer.
2. Pick up where your partner left off when you get back from the sled pull
3. Tire flip technique video: https://youtu.be/aEL9f81F8Do


Thursday November 23, 2017


CROSSFIT
Today we visit a few of our CrossFit family and friends to help them celebrate their unique traditions.

Thanksgiving with the Girls
For Time:
Angie’s House
20 Pull-ups
20 Push-ups
20 Sit Ups
20 Air Squats
Helen’s House
400 m 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



Then:
Return to one house for a second helping of your favorite tradition!!

Notes:
1. Visit the houses in any order
2. Traditions must be completed as written within each house

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)