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...

CrossFit WOD, November 9, 2017

171109 (practice) Warm-up Warm-up coach led Strength Metcon 5×5 odd object squat sandbag/keg/odd object 5 stations 5 reps uneven surface, toes up, narrow stance, staggered stance, wide stance Metcon Metcon 10 MU/C2B 50 single unders 20 snatches (95/65) 50 SUs 30...

CrossFit WOD, November 8, 2017

171108 (practice) Warm-up Warm-up coach led Strength Metcon EMOM 14 odd: 4 push press 50-60% even: 4 strict pull ups Metcon Metcon Tabata: kb clean & press (53/35) hr push-ups alt hollow & arch Score the lowest of each movement. Finish all 8 rounds of one...

CrossFit WOD, November 7, 2017

171107 (mental toughness) Warm-up Warm-up coach led Metcon Metcon 30 Rounds 5 wall balls (20/14) 4 db/kb snatch 3 push-ups Mobility and...

CrossFit WOD, November 6, 2017

171106 (practice) Warm-up Warm-up coach led Strength Snatch Grip Deadlift (5×5) 55-65% of 1RM deadlift Hip Extension (3×12) TRX Y-Raises (3×15) Metcon Metcon AMRAP 10 6 power cleans (135/95) 6 lateral bar burpees 9 deadlifts 12 pull-ups Mobility and...

CrossFit WOD, November 3, 2017

171103 (practice) Warm-up Warm-up coach led Strength Split Jerk (3-3-3-3-3) heavy triple for the day Metcon Bicep Curl 10-10-10-10 barbell Metcon Metcon squat clean hang squat clean front squat push press split jerk 15 minutes to build to a heavy single. Mobility and...