CrossFit WOD, November 13, 2018

By | WODs
Grover

Warm-up
Warm-up
Coach’s Choice

Weightlifting
2 Snatch Deadlifts + Hang Power Snatch (E2M x 6, Complex AHAP)
Every 2 minutes for 6 rounds, perform a 2 Snatch Deadlift + Hang Power Snatch Complex. Increase the weight each set, no dropping after second Deadlift, record your heaviest 2 Snatch Dead + Hang Power Snatch.

Metcon
Grover
5 Rounds for time: 15 Min Cap

10 Hang Power Snatch
75/55# Rx/ 95/65# Rx+
:30 Plank Hold
6 DBall Over Shoulder
70/50# Rx/ 100/70# Rx+

Scaling – 1.) Snatch weight 2.) Elevated Plank 3.) DBall weight

Extra Work
Metcon
3 sets:

Strict Pull-ups x 6-8
Strict Dips x 10-12

Modify to banded Pull-up or Dip. Scale up to weighted. Use the bar for dips, not rings.
Barbell Row (3 x 10-12)
Same weight all 3 sets.

CrossFit WOD, November 14, 2018

By | WODs
Jackie

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Front Squat (3,3,3,3,3)
Work to a heavy set of 3 in about 15-20 minutes. This will be the last week of 3’s

Metcon
Jackie
For time: (13 minute cap)
Row 1000m
50 Thrusters 45/35#
30 Pull-ups

Scaling Options:
800m Row
Thruster Weight
Jumping or Banded Pull-ups

CrossFit WOD, November 15, 2018

By | WODs
Brand New Revolution

Warm-up
Warm-up
Coach’s Choice

Metcon
Brand New Revolution
For time: 28 Min Cap

200m Run or 250m Row or 600m Bike
30 Overhead Walking Lunge 45/25#
400m Run / 500m Row / 1200m Bike
30 Medball Sit-ups 20/14#
800m Run / 1k Row / 2400m Bike
30 Russian Twist 20/14#
400m Run / 500m Row / 1200m Bike
30 Medball Sit-ups
200m Run / 250m Row / 600m Bike
30 Overhead Walking Lunge 45/25#

Scaling – Plate weight, Medball weight

Extra Work
Metcon
CASH OUT $$$
Core Tabata

Push-up Plank
Side Plank
Hollow Hold
Side Plank

CrossFit WOD, November 7, 2018

By | WODs
Taurids

Warm-up
Warm-up
Coach’s Choice

Metcon
Taurids
20 Min AMRAP:
w/ a partner

600m Row
40 Box Jumps 24/20"
30 Burpees
20 Push Press

Rx = 95/65#
Rx+ = 115/75#

Split reps as needed.

Scaling – 1.) Box height/step-ups 2.) No push-up burpees 3.) Barbell weight

Extra Work
Metcon
4 sets:

Sit Ups x 10 reps
Russian Twists x 20 reps

Use a Med Ball or KB for twists.

CrossFit WOD, November 8, 2018

By | WODs
Phoenicids

Warm-up
Warm-up
Coach’s Choice

Gymnastics
Weighted Hollow Rock (3 x 10)
Build up to your heaviest weighted hollow rocks. Use a KB or a DB or stay unweighted. Record weight in notes.
Plank (3 x :30 hold)
Perform 3 sets of :30 Forearm Plank hold.
Banded Sumo Deadlift High-pull (3 x 10)
Same band for all 3 sets.

Metcon
Phoenicids
For time: 14 Min Cap

30-20-10

Pull-ups
V-ups
Sumo Deadlift KB High-Pull

Rx = 35/20#
Rx+ = 50/35#

Scaling – 1.) Banded/Rack/Jumping Pull-up/Ring-row 2.) Tuck-ups/Sit-ups 3.) KB weight

Extra Work
Single Leg RDL (3 x 10 each leg)
Using a pair of DB. Same weight all 3 sets.

CrossFit WOD, November 9, 2018

By | WODs
Prince Rules

Warm-up
Warm-up
Coach’s Choice

Metcon
Prince Rules
30 Minute AMRAP:

600m Run/1800M Bike/750m Row
30 V-ups
600m Run/1800m Bike/750m Row
20 Pull-ups Rx/ Chest to Bar Pull-ups Rx+
600m Run/1800m Bike/750m Row
30 American KB Swings 70/53# Rx+/ 53/35# RX
600m Run/1800m Bike/750m Row
20 Squat Thrusts

Every 200M run, 600m Bike, 250m row is a rep

Scaling – 1.) Sit-ups 2.) Banded Pull-ups/C2B/Jumping 3.) KB weight