CrossFit WOD, November 28, 2017

171128 (practice) Warm-up Warm-up coach led Strength Zercher Squat (6×3) build to a heavy 3 Metcon Metcon 5 rounds 20 doubles 20 push-ups 3 squat cleans (165/115) 2 Minute Max T2B Metcon 200′ walking lunge Mobility and...

CrossFit WOD, November 27, 2017

171127 (practice) Warm-up Warm-up coach led Metcon Metcon Tabata: alternate plank and flutter kick 16 rounds total. Plank on forearm. Metcon In teams of 2: AMRAP 6 sprint, 4 burpees, bear crawl Metcon 27-21-15-9-3 box jump (24/20) sit-ups Mobility and...

CrossFit WOD, November 21, 2017

171121 (competition) Warm-up Warm-up coach led Metcon Metcon EMOM 12 odd: 3 push press (70-80%) even: 5 strict chin-up Push Press (6×3) Chin-Ups Strength Banded Press Down (3×20) Metcon 500m Row Max Effort 500m Row rest until recovered 400m Run Max Effort...

CrossFit WOD, November 20, 2017

171120 (practice) Warm-up Warm-up coach led Strength Thruster (10-5-5-3-3-1-1-1-1) build to a heavy single Metcon Metcon AMRAP 14 20 Russian swings (53/35) 2 wall walks 10 KB front squats R arm 10 KB front squats L arm 20 mountain climbers Mobility and...

CrossFit WOD, November 17, 2017

Practice Warm-up Coach Led Strength Back Squat (75% – 85%) Goblet / Sandbag/ DB Pause Squats 3 second hold at the bottom Gymnastics Knee Jumps (3 sets of 10 ) Metcon Metcon 50 Double Under Buy In (or 150 Single Unders) 50 Air Squats 40 Lunges (alternating) 30...

CrossFit WOD, November 16, 2017

Practice Warm-up Coach Led Strength Pinch Grip Carry 3 times around the Gym 1 Arm Farmers Carry (200ft. Change arms at 100ft) Metcon Metcon 3 Rounds For Time 20 Box Jumps 5 Man Makers (Push Up, Row each arm, Cluster) 15 Sit Ups Mobility and Recovery Multi-directional...

CrossFit WOD, November 15, 2017

171115 (competition) Warm-up Warm-up coach led Strength High-Hang Snatch (5×3) Hang Snatch (3×2) Metcon Elizabeth 21-15-9 Clean, 135# / 95# Ring Dips Mobility and...

CrossFit WOD, November 14, 2017

171114 (practice) Warm-up Warm-up coach led Strength Deficit Deadlift (4×3) coach assigned weight Hip Extension (2×10) Banded Pull Through (2×10) tethered to the rig, straddling the band. Strength Metcon Deadlift (10,000/7000) 15 min cap Mobility and...

CrossFit WOD, November 13, 2017

171113 (competition) Warm-up Warm-up coach led Strength Shoulder Press (5×2) 90% across Ab Wheel (3×15) rings can be used Metcon 1/2 Chelsea Every minute on the minute for 15 minutes: 5 Pull-ups 10 Push-ups 15 Squats Mobility and...

CrossFit WOD, November 10, 2017

171110 (competition) Warm-up Warm-up coach led Metcon Amanda 9-7-5 Muscle-ups Snatch, 135#/95# 2 Minute Max Double Unders Strength Bent Over Row (5×10) db/kb Hand Over Hand Sled Pull (1×1) to failure Mobility and...