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Month: November 2020

CrossFit WOD, November 30, 2020

November 30, 2020
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| Categories: W.O.D.

Grisabel

Warm-up
3 Rounds
Run 200
5 Air Squats
5 PVC passthrough
5 Inch worms

Mobility
8:00 of
Barbell Quad Smash
and Foam Roll where you feel tight

Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#

Power or full snatch
Scale weight as needed

Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

Scale as needed

Metcon
Grisabel (Time)
30 Snatch 135/95# and
30 Clean and Jerk 135/95#

Scale as needed

Weightlifting
Deadlift (5-5-5-AMRAP)
60-65-75-85%

CrossFit WOD, November 28, 2020

November 28, 2020
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2017 Turkey Day WOD

Eating a 10 Course Meal Together (Partner WOD) (AMRAP – Rounds and Reps)
30:00 AMRAP
20 Pull-ups
20 Sit-ups
20 Push-ups (HR or Regular)
20 Box Jumps 24/20
20 Air Squats
20 RKB Swings 53/35#
20 WB 20/14#
20 Double Unders (20 SU)
20 Burpees
Run 200 Together

Rx+
C2B, GHD, 70/53#

Eating A 10 Course Meal Alone (AMRAP – Rounds and Reps)
30:00 AMRAP
10 Pull-ups
10 Sit-ups
10 Push-ups (HR or Regular)
10 Box Jumps 24/20
10 Air Squats
10 RKB Swings 53/35#
10 WB 20/14#
10 Double Unders (20 SU)
10 Burpees
Run 200

Rx+
C2B, GHD, 70/53#

CrossFit WOD, November 27, 2020

November 27, 2020
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A Cure For a Food Hangover

Warm-up
6:00
Row 200 Then AMRAP rest of 6:00
10 Air Squats
5 PVC Passthrough
10 AbMat Situps

Metcon
25:00 cap
A Cure For a Food Hangover (Time)
4 Rounds for Time
500m Row
15 Power Clean (Hang or Floor) 135/95#
15 T2B

Scale
300m
10 PC 95/65 (or lighter
10 T2B or abmat situps

CrossFit WOD, November 26, 2020

November 26, 2020
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| Categories: W.O.D.

Thanksgiving with the Girls

Thanksgiving with the Girls (Time)
For Time
"Angie’s" House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats
"Helen’s" House
400 meter Run
21 Kettlebell Swings (53/35 lb)
12 Pull-Ups
"Fran’s" House
15 Thrusters (95/65 lb)
"Nancy’s" House
400 meter Run
15 Overhead Squats (95/65 lb)
"Grace/Isabel’s" House
20 Ground-To-Overheads (95/65 lb)
"Kelly’s" House
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Balls (20/14 lb)
5k Run (Time)
Max Effort 5k Run

CrossFit WOD, November 25, 2020

November 25, 2020
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| Categories: W.O.D.

Up Against the Wall

Warm-up
8:00 AMRAP
Run 400 once
10 Air Squats
10 Mountain Climbers
5 Pullups/Ring Rows

Mobility
2x
:30 Thread the needle each side
1:00 SamsonStretch with Back hip banded each side

Weightlifting
15:00
Shoulder Press (3-3-3-AMRAP)
60-70-80-90%

Metcon
8:00 Cap
Up Against the Wall (Time)
25 WB 20/14
5 Pendlay Row 155/115
20 Wallball
4 Pendlay Row
15 Wallball
3 Pendlay Row
10 Wallball
2 Pendlay Row
5 Wallball
1 Pendlay Row
Rx+ = 185/135#

Metcon
Whiteboard Rower Must be on countdown mode
2k Row (Time)
Max Effort 2k Row
500m Row (Time)
Max Effort 500m Row

CrossFit WOD, November 24, 2020

November 24, 2020
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Bad Karma

Warm-up
row 300
Then 3 Rounds
10 pushup
10 situp
10 pvc passthrough

Mobility
:30 sampson Stretch
:30 Pigeon Pose
:30 Scapular Protraction from bar

Weightlifting
Back Squat (3-3-3-AMRAP)
60-70-80-90%

Metcon
18:00 CAP
Bad Karma (Time)
50-40-30-20-10 Barbell Curls 45/35
10-20-30-40-50 RKB 53/35#

RX+ 65/45, 70/53

CrossFit WOD, November 23, 2020

November 23, 2020
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| Categories: W.O.D.

Meet Me at The Bar

Warm-up
6:00
Row 250m
Then AMRAP remaining time
10 PVC Passthrough
10 Air Squats
3 Burpees

Mobility
:30 Thread the needle each side
:30 Pec Smash
x3

Weightlifting
20:00 Cap
Bench Press (5-5-5-AMRAP)
60-65-75-85%

Metcon
19:00
Meet Me at The Bar (AMRAP – Reps)
2:00 each
Calorie Row
Thrusters 95/65
Calorie Row
Power Snatch
Calorie Row
Squat Clean
rest 1:00 then
1:00 of above

Rx+ 135/95#

Scale weight as needed

CrossFit WOD, November 22, 2020

November 22, 2020
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Chipper Sunday

Chipper Sunday (Time)
50 Air Squats
40 Situps
30 Pushups
20 power snatch 115/85
10 Burpees
20 power Snatch
30 Pushups
40 situps
50 air squats
Cash out 50 calorie bike or row

CrossFit WOD, November 21, 2020

November 21, 2020
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| Categories: W.O.D.

30:00 partner

30:00 Partner (AMRAP – Rounds and Reps)
30:00
Buy in 2k Row
Remaining time AMRAP
20 Deadlift 135/95
20 Box Jump
20 Hang Power cleans
20 Wallballs
20 Burpees