November 30, 2019

Partner WOD

AMRAP 30

50/40 calorie row 

50 ab mat sit ups 

50 RKBS(53/35) 

50 OHS(75/55) 

divide reps evenly!

November 27, 2019

E2MIN x 12 rounds

Min 0-2: Bike 16/14 calories

Min 2-4: 10 burpees + 10 goblet squats (35/26)

Min 4-6: 15 power snatches(75/55)

Rest 2 min 

CASH OUT: 200 SU for time

November 26, 2019

Velocity

For Time

100 mtn climbers

20 box jumps

40 lateral hops + up down

15 DB hang clean and jerk

60 ring rows

20 box jumps

40 calorie row

15  DB hang clean and jerk

CrossFit

" DT + "

AMRAP 25

12 deadlifts

9 hang power cleans

6 push jerks

Run 400m

barbell: 135/95 or 115/75

November 25, 2019

A. Barbell/Accessory

i.)5x5 thrusters (across)

ii.) 5 x 8 weighted step ups (to be done right after each set of thrusters)

B. Conditioning

EMOM 12 (45 sec: 15 sec ) 

ODD: alt v-ups

EVEN: OH reverse plate lunges (weight of choice)

REST 1 min

Cash Out: 12/10 cal bike

*when not biking, WALL SIT!! 

**The cash out is not done till everyone is done biking!**

November 23, 2019

PARTNER WOD:

E3 min x 10 rounds (( work for 2:30, rest for 30))

Rounds 1-5

40 MB russian twists (20/14)

24 bench press (115/75) 

*when partner is not performing bench press:  M.E DB snatches (35/25)

*each partner does 40 MB twists together, bench press is split 12reps/12reps

REST 4 min

Rounds 6-10

40 plank shoulder taps 

26 calorie row

*when not rowing, partner is : box jumps(24/20)

**each partner does 40 shoulder taps together, but row is divided 13/13 cal

November 22, 2019

AMRAP 6

20 bench hops

12 ring rows

AMRAP 12

2 x 1 h.pwr clean + 1 h. clean + 1 sq. clean(65-70% of a heavy 1 rep clean)

6 burpees over the bar

100m run

AMRAP 6

20 plate toe taps ( L+R = 1)

12 jump lunges

**REST 90 seconds between AMRAPS

CAsh Out: 1 min burpees

November 21, 2019

Velocity

A. In 13 min :

Row 2000m

**every 500m- down and back walking lunges**

B. Annie Wannabe: AMRAP 11

10-20-30-40.. DU (double reps for SU)

10-10-20-30.. WB (20/14)

20 ab mat sit ups 

CrossFit

A. Barbell

Hang Squat Snatch + OHS

6 x 3 + 3 (ascending when you can)

B. Conditioning

Annie Wannabe: AMRAP 11

10-20-30-40.. DU (double for SU)

10-20-30-40.. WB (20/14)

20 ab mat sit ups 

C. Cash Out: 1 min burpees 

November 20, 2019

Buy in: Tabata (alternating between movement A and B)

ODDs: side plank

EVEN: mtn climbers

straight into

 8 RFT ( cap 22 min )

3 wall walks

6 HRPU

9 back squats (75/55)  ( 55/35) 

Class Cash Out: 1 min burpees

November 19, 2019

Velocity

A. E3 min x 4 (work 2:30 rest 30 sec)

Run 200m 

Remaining Time: Bike / Row  (bike odd rounds, row even rounds)

B. AMRAP 12

12 1-arm KB thrusters(6R/6L)

12 KB leg lifts

12 reverse lunge to curtsy lunges (6R/6L)

6 pull ups

CrossFit

A. Barbell/Accessory:

Strict Press: 6x4 ( add 0-5 lbs from last week's number)

1/2 kneeling TGU: 3x8 (each side)

B. Conditioning

12 rounds ( 30 work: 20 rest) 

A. 1-arm KB thrusters (35/26)

B.  bike sprint

C. static hang

C. Cash Out: 1 min burpees

November 17, 2019

A. Barbell/Accessory

Front Squat

 > 2 x 5 with 5-sec pause

 > 3 x 3 with 3 sec pause

**increase weight from the sets of 5 and sets of 3

**this is to increase our positional strength and time under tension...not for heavy loads

B. Conditioning

For Time ( cap : 10 min )

50 jump squats

50 MB ab mat sit ups

50 plate G2OH (45/35)

**E3Min: 20 lateral hand plate step ups

REST (cash out as a class) 

C. Cash Out(every day this week)

1 min burpees (can you get 20?)

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