CrossFit WOD, November 30, 2018

By | WODs
Smashit

Warm-up
Warm-up
Coach’s Choice

Gymnastics
Hollow Body Lat Pull Downs (3 x 10)
Same band all 3 sets. Maintain hollow hold during each rep.
GHD Situps (3 x 6-8)
We will work on GHD sit-ups/progression. 3 sets of 6-8 reps.

Metcon
Smashit
For time: 13 Min Cap

27-21-15-9
Toes to Bar
Box Jumps 24/20"

Scaling – 1.) Kipping knee-ups 2.) Box height/step-ups

Extra Work

CrossFit WOD, November 20, 2018

By | WODs
London Company

Warm-up
Warm-up
Coach’s Choice

Metcon
London Company
27 Min AMRAP:

1K Row
10 Deadlifts 225/155# Rx+/ 185/125# Rx
10 Bar Muscle-ups Rx+/ Jumping Bar Muscle-ups Rx

Bar at nose for Rx Jumping BMU

Scaling – 1.) 750m Row 2.) Deadlift weight 3.) Banded BMU/C2B

Extra Work

CrossFit WOD, November 21, 2018

By | WODs
Continental Congress

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Strict Press (2, 2, 2, 2, 2)
In 15 minutes, build to your heaviest 2 Strict Press thru 5 working sets. Increase the weight each set, take rest between and record your heaviest 2.

Metcon
Continental Congress
8 min AMRAP:

5 Shoulder to Overhead 115/75# Rx/ 135/95# Rx+
10 Pistols

Scaling – 1.) Barbell weight 2.) Pistol options (Foot on ground, to a box, rig, etc.)

Extra Work

CrossFit WOD, November 22, 2018

By | WODs
Turkey Day Tussle

Warm-up
Warm-up
Coach’s Choice

Metcon
Turkey Day Tussle
For time: 25 min cap
w/ a partner!

100/95/90 Cal Bike
80 Alternating DB Snatch 35/20# Rx/ 50
35# Rx+
60 Toes to Bar
80 DB Front Rack Lunge 35/20# Rx/ 50
35# Rx+
100/95/90 Cal Bike

Switch as needed.
Scaling – 1.) Your Partner 2.) DB weight 3.) Kipping Knee-ups 4.) Lunge weight/unweighted

Extra Work

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CrossFit WOD, November 23, 2018

By | WODs
The Day After Thanksgiving

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Seated Dumbbell Press (3 x 10)
Same pair for all 3 sets. Both arms at the same time.
Reverse Dumbbell Fly (3 x 10)
Same pair of DB all 3 sets.

Metcon
The Day After Thanksgiving
4 Rounds for reps:

1 Min Max Rope Climbs
:30 sec rest
1 Min Max Wall Balls 20/14#
:30 sec rest
1 Min Max Russian Twists 20/14#
:30 sec rest

Extra Work
Front Rack Lunge (4 x 10m)
95/65# or 75/55#. 4 Sets of 10m walk.
Reverse Hypers (3 x 15 )