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 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 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
5 Overhead Squats, 115/75 lbs
10 Box Jumps, 24/20 in
Buyout
4×20 Dumbell Shrugs
4×20 GHD Situps
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
5 Pull-ups
10 Push-ups
15 Air Squats
Buyout
Band pull aparts lying on bench 100 reps
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 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 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 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 10/31
Every 1 min for 10 mins do: 2 Power Snatches, 70% 1RM 2 Overhead Squats, 70% 1RM 1 Squat Snatch, 70% 1RM Then: Every 1 min for 20 mins do: On Even numbered minutes: 5 Deadlifts, 135/95 lbs 3 Power Cleans, 135/95 lbs 3 Shoulder-to-Overheads, 135/95 lbs And on the odd number minutes 10 Burpees…
WOD 10/30
Sumo Deadlift : 1 Rep Max (If lifting in Friday night CrossFit Total work up to 2×1 at 90%) Romanian Deadlift 5-5-5-5 Then: Complete as many rounds as possible in 15 mins of: 5 Handstand Push-ups 10 Wall Balls, 20/14 lbs 30 Double Unders Buyout 100 Banded Good Mornings and/or 4×20 banded straight leg GHD.…