Archive Monthly Archives: November 2020

CrossFit WOD, November 28, 2020

11/28/2020

Fitness
Metcon (Time)
23 Single Unders
23 Box Step Ups
23 KBS(Russian)
23 DB Snatch
23 Sit Ups
23 Ring Rows
23 Knee Push Ups
23 Lunges
23 Air Squats
23 Push Press
23 Medball Clean
23 Burpees

Level 1
Metcon (Time)
46 Single Unders
46 Box Step Ups(20/20)
46 KBS
46 DB Snatch
46 Hanging Knee Raises
46 Jumping Pull Ups
46 Push Ups
46 Lunges
46 Wall Ball(14/10)
46 Push Press(45/35)
46 Hang Power Clean(45/35)
46 Burpees

PARTNER WOD OPTIONAL

Level 2
HAYDEN’S FIGHT (Time)
46 Double Unders
46 Box Jumps(20/20)
46 KBS(35/25)
46 KB Snatch(35/25)
46 Toe To Bar
46 Pull Ups
46 Handstand Push Ups
46 Lunges
46 Wall Ball(20/14)
46 Push Press(75/53)
46 Power Clean(75/53)
46 Burpees

PARTNER WOD OPTIONAL

CrossFit WOD, November 26, 2020

11/26/2020

Fitness
“Quarter Murph” (Time)
400m Run
25 Pull-ups
50 Push-ups
75 Squats
400m Run

Level 1
“Half Murph” (Time)
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Level 2
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

CrossFit WOD, November 25, 2020

11/25/2020

Fitness
Metcon (Time)
Every 10:00 x 3 Rounds

400/300m Row or 20/16 Calorie Bike
20 DB Snatch
20 Box or Plate Step Ups
10 Hanging Knee Raises
50 Ft. Bear Crawl

Score is Slowest Time

Level 1
Metcon (Time)
Every 10:00 x 3 Rounds

500/400m Row or 30/24 Calorie Bike
40 DB Snatch(40/25)
30 Box Step Ups(20/16)
20 Hanging Knee Raises
100 Ft. Bear Crawl

Score is Slowest Time

Level 2
Cruise (Time)
Every 10:00 x 3 Rounds

500/400m Row or 30/24 Calorie Bike
40 DB Snatch(50/35)
30 Box Step Ups(24/20)
20 TTB
100 Ft. Hs Walk

Score is Slowest Time

CrossFit WOD, November 24, 2020

11/24/2020

Fitness
Metcon (Time)
200m Run

10 Rounds

5 Air Squats
3 Burpees
1 Medball Clean

200m Run

10 Rounds

5 Air Squats
3 Burpees
1 Medball Clean

Level 1
Metcon (Time)
400m Run

15 Rounds

5 Wall Balls(14/10)
3 Burpees
1 Power Clean(115/75)

400m Run

15 Rounds

5 Wall Balls(14/10)
3 Burpees
1 Power Clean(115/75)

Level 2
Hollywood (Time)
800m Run

15 Rounds

5 Wall Balls(20/14)
3 Burpees
1 Power Clean(155/105)

800m Run

15 Rounds

5 Wall Balls(20/14)
3 Burpees
1 Power Clean(155/105)

CrossFit WOD, November 23, 2020

11/23/2020

Deadlift (3 Sets 6 Reps)
Time to start going HEAVY!!!

Still touch n go every set and all sets at the same weight!!

Let’s have some fun and pick up some heavy weights 🙂

Fitness
Metcon (Time)
60 Push Press(45/35)

*Every time you break 50 Single Unders.

Level 1
Metcon (Time)
100 Push Press(75/55)

*Every time you break 75 Single Unders.

Level 2
Crumbl (Time)
100 Push Press(95/65)

*Every time you break 50 Double Unders

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