W.O.D.

CrossFit WOD, November 27, 2020

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

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

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

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

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

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

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

CrossFit WOD, November 20, 2020

Row n Swing to the 21

Warm-up
6:00 AMRAP
Run 250 once
Then Rounds:
10 PVC Goodmornings
10 PVC Passthroughs
5 Inch Worms

Mobility
PNF Band Stretches
1:00 Hamstrings each side
x2

Weightlifting
15:00
Back Squat (5x5x5xAMRAP 75%)
3 sets 5
4th set is AMRAP

Metcon
Row ‘n Swing to the 21 (AMRAP – Rounds and Reps)
20:00 Clock
30/25 Calorie Row
50 RKB Swing 53/35#
Then with remaining time rounds of
7 HR Push-ups
7 WB 20/14#
7 Pull-ups

Rx+
70/53#
C2B

CrossFit WOD, November 19, 2020

Run, DU’s, Air Squats SDHP

Warm-up
Warm-up
Arm/Leg Swings
2 Rounds of:
10-50 DU’s or SU’s
10 Push-ups
10 Ab-mat Sit-ups
20 Walking Lunges
5:00 EMOM Double Unders (5 Rounds for reps)
DU’s or Attempts
Or
20 Big SU’s
Run, DU’s, Air Squats, SDHP (Time)
5 RFT of:
250m Run
25 DU’s (Scale as needed)
20 Air Squats
10 SDHP 75/53#
Rx+ = 400m, 50 DU’s, 95/63#

CrossFit WOD, November 18, 2020

Death by Push Jerk

Warm-up
7:00 AMRAP
Run 400
5 Push press Bar Only
5 Air Squat
5 PVC Passthrough

Mobility
:30 Door Stretch Each Side
:30 Thread the needle Each Side
x2

Metcon
Death by Push Jerk (AMRAP – Reps)
EMOM
0-1:00 1 Push Jerk 95/65#
1:00-2:00 2 Push Jerk
……
Rx+ 135/95#

Scale weight as needed
first rep or any drop must be cleaned from floor

MOD
Metcon (3 Rounds for reps)
Max unbroken T2B

3 Attempts Score each round