WOD 11/11

Floor Press : 1 Rep Max

Tate Press 3×20

Then

Complete as many rounds as possible in 12 mins of:
5 Chest-to-bar Pull-ups
5 Push-up (hand release)s
5 Burpees

Buyout

50 Strict Knee to Elbow

4×20 Tricep extensions

WOD

WOD 11/9

In teams of two, complete the following for time:
21 Thrusters (115/75)
21 Pullups
15 Thrusters
15 Pullup
9 thusters
9 pullups
run 200 m
run 200 m
21kb swings (70/52)
12 pull ups
run 200m
run 200m
21kb swings
12 pull ups

WOD

WOD 11/8

Max Effort Front Squat with Bands

Back Squat 3×8

Then:

3 rounds for time of:
50 Double Unders
10 Wall Balls, 20/14 lbs
10 Ring Dips
(If you have your muscle ups substitute 4 MU for the ring dips)

Buyout

4×15 Bent Leg GHD

WOD

WOD 11/7

Every 1 min for 10 mins:

2 Power Snatches, 75% 1RM
Then:
Complete as many rounds as possible in 20 mins of:
5 Overhead Squats, 115/75 lbs
10 Box Jumps, 24/20 in
Buyout
4×20 Dumbell Shrugs
4×20 GHD Situps
WOD

Fish Tacos

 Fish Tacos Pico 4-5 servings 3 Roma tomatoes, chopped (seeds removed) 1/4 c cilantro, chopped 1 jalapeno pepper, finely diced (seeds removed) 1/4 green onion (feel free to use red but I had green from chicken salad) 1 t Kosher salt 1 t fresh lime juice 2 avocados diced (optional) Fish Tacos  4 servings 1 lb white…

Nutrition

WOD 11/6

Push Press with bands 3-3-3-3-3-3-3-3

Bent Over Barbell Row 10-10-10-10

Then:

Cindy

Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
Buyout
Band pull aparts lying on bench 100 reps
WOD

WOD 11/5

Every 1 min for 10 mins:
2 Squat Cleans, 90% 1RM

Then:

5 rounds for time of:
10 Wall Climbs
10 Toes-to-bars
10 Box Jump, 24 in

20 Minute time limit

Buyout

4×20 Barbell Shrugs
4×10 Dumbell Snatchs
4×20 GHD Situps

WOD

WOD 11/4

Banded Box Squats
8×2 at 50% 1RM

Banded Deadlifts
7×1 at 50% 1RM

Every 1 min for 10 mins do:

5 Front Squats, 225/135 lbs
5 Straight Legged Deadlifts, 225/135 lbs

Buyout

100 Banded Leg Curls

400 Meter tire pull weather permitting

WOD

WOD November 2

Dirty 30

For time:
30 Box Jumps, 24/20 in
30 Jumping Pull-ups
30 Kettlebell Swings, 35/26 lbs
30 Lunges
30 Knees To Elbows
30 Push Press, 45/33 lbs
30 Back Extensions
30 Wall Balls, 20/14 lbs
30 Burpees
30 Double Unders

WOD

WOD November 1

CrossFit Total Perform 1 Rep Max of the Following Lifts Squat Press Deadlift Followed by food, beer and shenanigans.  Remember we have 16 beds on the third floor if you can’t make it home. 5:45am and noon classes will have the following WOD: Annie 50-40-30-20-10 reps, for time of: Double Under Sit-up (abmat) Death by…

WOD