Archive Monthly Archives: November 2018

CrossFit WOD, November 19, 2018

11/19/2018

Power Clean (Build to 1 Rep Max)

Fitness
Metcon (AMRAP – Reps)
AMRAP 12:
20 Single Under, 1 Hang Power Clean
20 Single Under, 2 Hang Power Clean
20 Single Under, 3 Hang Power Clean

. . .
Up by (1) Hang Power Clean Until Finish

Level 1
Metcon (AMRAP – Reps)
AMRAP 12:
40 Single Unders, 1 Power Clean (115/75)
40 Single Unders, 2 Power Cleans (115/75)
40 Single Unders, 3 Power Cleans (115/75)

Up by (1) Power Clean Until Finish

Level 2
COLD FEET (AMRAP – Reps)
AMRAP 12:
20 Double Unders, 1 Power Clean (165/115)
20 Double Unders, 2 Power Cleans (165/115)
20 Double Unders, 3 Power Cleans (165/115)

Up by (1) Power Clean Until Finish

CrossFit WOD, November 18, 2018

Open Gym Sunday

OPEN GYM
Metcon
Open Gym

CrossFit WOD, November 17, 2018

11/17/2018

Fitness
Metcon (AMRAP – Reps)
AMRAP 15:

100m OH Walk
30 Walking Lunges
15 Burpee Jumping Pull Up
10 Back Squat

Level 1
Metcon (AMRAP – Reps)
AMRAP 20:

200m OH DB Walk(35/25)
40 Reverse Farmer Lunges(35/25)
20 Burpee Pull Up
15 Back Squat from the floor(135/95)

Level 2
BODY ARMOR (AMRAP – Reps)
AMRAP 20:

300m OH KB Carry(53/35)
50 Reverse Farmer Lunges(53/35)
30 Burpee Chest to Bar Pull Up
15 Back Squat from the floor(225/155)

CrossFit WOD, November 16, 2018

11/16/2018

Fitness
Metcon (AMRAP – Reps)
Tabata(8 Rounds)
:10 On
:20 Off

Single Unders
Push Ups
KB High Pull

Level 1
Metcon (AMRAP – Reps)
TABATA(8 Rounds)
:20 On
:10 Off
1 Minute REST between movements.

Double Unders
Box Dips
Sumo Deadlift High Pull(75/53)

Level 2
Metcon (AMRAP – Reps)
TABATA(8 Rounds)
:20 On
:10 Off
1 Minute REST between movements.

Double Unders
Ring Dips
Sumo Deadlift High Pull(95/65)

CrossFit WOD, November 15, 2018

11/15/2018

Fitness

Level 1

Level 2
1-Mile Run (Time)
Max Effort 1-Mile Run
Overhead Squat (Max accumulated load after 1 Mile Run)