CrossFit WOD, November 3, 2020

Row, Deadlift, T2B, Wallball, Row

Warm-up
Warm-up
Arm/Leg Swings
2 rounds of:
250m Row
10 Hanging Knee Raises
10 DB Straight-leg Deadlift

Metcon
MOD
100m Row (Time)
100m Row

Take up to 5 attempts
Set rower to countdown from 100m
Post 1/10th’s of seconds

Metcon
Row, Deadlifts, T2B, Wallballs, Row (Time)
Row 1000m
9-15-21
Deadlifts 205/133#
T2B
Wallballs 20/14#
Row 1000m
Scale row to 500m
Rx+ =245/163#

CrossFit WOD, November 2, 2020

Power Snatch, Lateral Jumps, KTE’s

Warm-up
Arm/Leg Swings
Samson Stretch L & R
Then 2 rounds of:
10 Push-ups
15 Ab-mat Sit-ups
20 Walking Lunges

Metcon
Metcon (Time)
15 Power Snatches 95/63#
30 Lateral Jumps (over bar)
15 KTE’s (2:1 Knee Raises)
12 Power Snatches
30 Lateral Jumps (over bar)
12 KTE’s
9 Power Snatches
30 Lateral Hurdle Jumps (over bar)
9 KTE’s
Rx+ =115/83# or heavier, GHD Sit-ups

Metcon
PMOD
v1:40/:20r…9 (Distance)
Interval Row
9 rounds of 1:40 row,:20 rest with a 2:00 rest after round 5.
This is a preset workout on the rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9″
Record meters for each interval. Competitors Goal is…Guys: 500m each interval, Ladies: 420m each interval
score is total meters

CrossFit WOD, October 30, 2020

PressBox

Weightlifting
Shoulder Press (10-8-6-4-2)
45-65% up by 5%

Metcon
The Pressbox (Weight)
18:00 EMOM
1. Run 200
2. 12 Push Press 135#/95#
3. 15 Box Jumps 24/30"

Rx+ 185#/135#
30/24"

CrossFit WOD, October 29, 2020

Row, DL, Wall walks

Weightlifting
Deadlift (10-8-6-4-2)
45/50/55/60/65%

Metcon
500m Row, 15 Deadlifts, 5 Wall Climbs (Time)
4 RFT of:
500m Row
15 Deadlifts 205/133#
5 Wall Climbs
Rx+ = Replace Wall Climbs with 10 Kipping HSPU, 5 Strict, or 5 Deficit HSPU

CrossFit WOD, October 28, 2020

5×2:00 Thrusters and pullups

5×2:00 AMRAP, Thrusters, Pull-ups (AMRAP – Reps)
Resting 2:00 between rounds, complete the following:
2:00 AMRAP of:
10 Thrusters 75/55#, Rx+=95/65#
10 Pull-ups
2:00 AMRAP
8 Thrusters
8 Pull-ups
2:00 AMRAP
6 Thrusters
6 Pull-ups Rx+ =C2B Pull-ups
2:00 AMRAP
4 Thrusters
4 Pull-ups Rx+ =C2B Pull-ups
2:00 AMRAP
2 Thrusters
2 Pull-ups Rx+ =Bar Muscle-ups
Post total reps

CrossFit WOD, October 27, 2020

T2B’s, HR Push-ups, DU’s

Warm-up
Arm/Leg Swings
Row 250m
2 x 10 of:
Kipping Glides
Push-ups
Ab-mat Sit-ups

Weightlifting
Bench Press
Do 5 sets of:
3/2/1 reps, increasing weight each rep and set.
Example 3 reps at 65, 2@70, 1@75 = 1 set.
Next set do 3@70, 2@75, 1@80
You can do smaller or larger jumps
CHANGE WEIGHTS AS QUICKLY AS POSSIBLE
Rest no more than 2:00 between sets

Metcon
T2B’s, HR Push-ups, DU’s (AMRAP – Rounds and Reps)
7:00 AMRAP of:
7 Toes to Bar
14 HR Push-Ups
21 DU’s
Rx+ = do more rounds

Metcon
Rest 3:00
Metcon (Time)
Partner 3k Row switching every 200 to 300m
Or
Partner 3k Run alternating 250m

CrossFit WOD, October 26, 2020

Crystal

Weightlifting
Back Squat (10-8-6-4-2)
45/50/55/60/65%

Metcon
Crystal (Time)
"Crystal"
4 RFT
400m Run
21 Box Jumps 24/20"
12 Front Squats 135/95#
Baby Crystal (Time)
4 RFT
400m Run
21 Step-ups 24/20"
12 Front Squats 115/75#

CrossFit WOD, October 23, 2020

FOTC #4

Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees

-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
Non-Comp option (AMRAP – Rounds and Reps)
20:00 AMRAP
Run 200m
15 Box Jump 24/20
15 Push up
15 Sit-ups