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Category: W.O.D.

CrossFit WOD, November 15, 2019

November 15, 2019
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Power Bar

Weightlifting
Power Clean Complex (Weight)
Build to a Heavy Complex:
1 Hang Power Clean
1 Power Clean

Metcon
Power Bar (AMRAP – Rounds and Reps)
AMRAP 12:
9 Hang Power Cleans (135/95)
12 Push-ups
15 Deadlifts (135/95)

CrossFit WOD, November 13, 2019

November 13, 2019
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Step Aerobics

Weightlifting

Metcon
Step Aerobics (Time)
3 Rounds For Time:
30 Slamballs (30/20)
20/14 Calorie Assault Bike
10 Single Dumbbell Box Step-ups (Each Side)

Dumbbell: 50/35
Box: 24/20

Back Squat Complex (Weight)
Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

CrossFit WOD, November 12, 2019

November 12, 2019
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Piggy Back

Metcon
Piggy Back (Time)
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

CrossFit WOD, November 11, 2019

November 11, 2019
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Jack

Metcon
Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24"
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:

40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Masters (55+) (Time)
For time, partitioned any way:

40 chest to bar pullups
80-cal. row
120 wall-ball shots 20/10 lb ball to 9 ft

Time cap: 20 min.

Crossfit Games Open 20.5 Masters Scaled (55+) (Time)
For time, partitioned any way:

40 jumping chest-to-bar pull-ups
80-cal. row
120 wall-ball shots, 14 / 10 lb ball to 8 ft.

Time cap: 20 min.

CrossFit WOD, November 10, 2019

November 10, 2019
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30:00 of Pain

Metcon
30:00 of Pain (AMRAP – Rounds and Reps)
30:00 AMRAP
50 RKB 53/35 Rx+ 70/53
40 Squats
30 Push-ups
20 Box Jump 25/20 Rx+ 30/24
10 Pull-ups

CrossFit WOD, November 9, 2019

November 9, 2019
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Adderall

Metcon
Adderall (CFNE) (3 Rounds for reps)
0:00 – 10:00
1 Mile Run
Max Clean & Jerks 115/80 in time remaining
10:00 – 13:00
Rest
13:00 – 20:00
800m Run
Max Power Snatch 95/65 in time remaining
20:00 – 23:00
Rest
23:00 – 27:00
400m Run
Max Thrusters 75/55 in time remaining
Rx+ =135/95, 115/80, 95/65#
*Scale run and weights as needed
POST REPS FOR EACH ROUND

CrossFit WOD, November 8, 2019

November 8, 2019
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20.5

Metcon
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:

40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Masters (55+) (Time)
For time, partitioned any way:

40 chest to bar pullups
80-cal. row
120 wall-ball shots 20/10 lb ball to 9 ft

Time cap: 20 min.

Crossfit Games Open 20.5 Masters Scaled (55+) (Time)
For time, partitioned any way:

40 jumping chest-to-bar pull-ups
80-cal. row
120 wall-ball shots, 14 / 10 lb ball to 8 ft.

Time cap: 20 min.

CrossFit WOD, November 6, 2019

November 6, 2019
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My Fitness Pals

Metcon
My Fitness Pals (AMRAP – Reps)
Teams of 3
5 Rounds
Minute 1: 50 Double Unders
Minute 2: 25 AbMat Sit-ups
Minute 3: Max Calorie Bike
Minute 4: Rest

*Score is Total Bike Calories