CrossFit WOD, October 12, 2020

DU, ohs

Weightlifting
Shoulder Press (3-3-3-3-3)
Ascending
DU’s, Overhead Squats (AMRAP – Rounds and Reps)
12:00 AMRAP of:
20 DU’s
10 OHS 95/63#

Rx+ =
50 DU’s
10 OHS 95/63#
50 DU’s
10 OHS 115/73#
50 DU’s
10 OHS 135/83#
50 DU’s
10 OHS 155/93#
Continue adding 20/10# until time runs out

CrossFit WOD, October 10, 2020

Armistice

Warm-up
Run 400m
2 rounds
5 push up
5 air squat
5 sit ups

Metcon
Armistice (AMRAP – Reps)
9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats

*add 11 to the sit-ups and air squats for each additional round

2-minute rest and reflection followed by

9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)

*add 11 to the pushups and box jumps for each round

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.

At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day.
The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.
Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

CrossFit WOD, October 8, 2020

“This Should be Fun”, They Said

Warm-up
6:00 AMRAP
row 200m once then
Bear Crawl 20 feet
Bar hang :30
5 air squat

Mobility
:30 Banded Hip Distraction (extension) each side
1:00 Thoracic Foam Roll
x2
https://www.youtube.com/watch?v=dzhz67lXkAE

Metcon
“This Should Be Fun”, They said (4 Rounds for reps)
0:00-7:00
10-9-8-7-6-5-4-3-2-1
Box Jump 24/20
Pull-ups
7:00-14:00
21-15-9
WB 20/14#
RKB 53/35#
HR Push-ups
14:00-21:00
25 Sit-ups
50 Burpees
25 Sit-ups
21:00-28:00
1200/1000M Row

Basically it’s 4 wods with 7:00 cap. With no break.
Suggestion: if not done in 6:00 or less, stop and take score. Rest the minute.

Weightlifting
10:00 EMOM
Snatch Complex (EMOM 10:00)
Power Snatch+Hang Squat Snatch+Full Snatch

60% of 1RM Snatch

CrossFit WOD, October 7, 2020

The Ghost

Warm-up
5:00 AMRAP
Row 200 then
10 Push-ups
10 DU or 20 SU
10 Sit-up

Mobility
:30 Thread the needle
5 each side lying hip rotation
x2

Metcon
The Ghost (6 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

CrossFit WOD, October 6, 2020

Chasing Cindy

Warm-up
3 rounds
10 jumping jacks
3 burpees
10 toe touches

Weightlifting
20:00
Shoulder Press (3x3x3x3 ascending if possible)
Teach with pvc
(head accommodates bar, ensure straight path, head through window but not over exaggerated)

post heaviest

Metcon
Chasing Cindy (Teen) (AMRAP – Rounds and Reps)
20:00 AMRAP
2x Cindy
200M Run
3x Cindy
200M Run
4x Cindy
200M Run
………

** Cindy =
5 Pull-up
10 Push-up
15 Air Squats

Skill
If time remains
100 single unders for time

CrossFit WOD, October 5, 2020

Randy

Warm-up
7:00 AMRAP
Run 250
:30 Bar Hang
10 Ab Mat Situps
10 PVC Passthrough
5 Inch Worms

Mobility
:30 Thread the needle
1:00 Foam Roll Lats
x3

Weightlifting
15:00 Cap
Deadlift (3-3-3-3-3 then AMRAP)
70% (which should hopefully be higher than October) 4 sets of 3, 5th set AMRAP

Metcon
8:00 cap
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

8:00 cap
Rx for women 55#
scale weight/reps as needed

Metcon
20:00 cap
CFNE “Flight Simulator” (Time)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken DUs for time.
**Scaling options
1. 5-10-15-20-25-20-15-10-5 DU
2. Single unders
3. 5-10-15-20-25-30-35-30-25-20-15-10-5

If broken start again at that #
for example: on round of 30 and trip at 28, start round of 30 over

CrossFit WOD, October 3, 2020

Hundreds and Thousands

Warm-up
Row 500 together
2 Rounds
10 box steps each
20 DU Each
10 sit-ups each

Metcon
Hundreds and Thousands (Time)
Partner WOD
1000M Row
100 Box Jumps 24/20
1000M Row
100 DU/300 SU
1000M Row
100 Abmat Situps
1000M Row
Rx+ Do it all alone

CrossFit WOD, October 2, 2020

200m Run, 15 Box Jumps, Max Sit-ups

Warm-up
Arm/Leg Swings
250m Run
2 rounds of:
20 Box Step-ups
15 Ab-mat Sit-ups

Weightlifting
15:00 CAP
Power Clean & Push Jerk (Work up to a moderately heavy weight)

Metcon
200m Run, 15 Box Jumps, Max Sit-ups (5 Rounds for reps)
5 rounds of:
3:00 to complete:
200m Run
15 Box Jumps/Step-ups
Max Ab-mat Sit-ups with remaining time
Rest 2:00 between rounds
POST # OF SIT-UPS EACH ROUND
Rx+ = Max T2B’s with remaining time