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Category: W.O.D.

CrossFit WOD, December 4, 2020

December 4, 2020
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Rowing Annie

Weightlifting
Bench Press (10-8-6-4-2)
50-60-70-80-90%

Metcon
Rowing Annie (Time)
500m Row
50 Sit-ups
400m Row
40 Sit-ups
300M Row
30 Sit-ups
200m Row
20 Sit-ups
100m Row
10 Sit-ups

CrossFit WOD, December 1, 2020

December 1, 2020
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Incredible Hulk

Weightlifting
Shoulder Press (5-5-5 AMRAP )
55-60-65-70 %

Metcon
Incredible Hulk (AMRAP – Rounds and Reps)
20:00 AMRAP
5 Deadlift
5 Hang Power Clean
5 Front squats
5 Push Press
5 Back squats
95/65
Rx+ 115/75

CrossFit WOD, November 30, 2020

November 30, 2020
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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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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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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