Archive Monthly Archives: November 2021

CrossFit WOD, November 30, 2021

11/30/2021

Metcon
Push Jerk (5×5)
Your goal is to try and lift 2.5-5% more weight than last week.
Weighted Pull-ups (5×5)
Your goal is to try and lift 2.5-5% more weight than last week.
Push Jerk (5×5)
Weighted Pull-ups (5×5)

Fitness
Metcon (Time)
For Time:
1 Devil Press 15/10lbs.
Run 100m
2 Devil Press 15/10lbs.
Run 100m
3 Devil Press 15/10lbs.
Run 100m
4 Devil Press 15/10lbs.
Run 100m
5 Devil Press 15/10lbs.
Run 100m
6 Devil Press 15/10lbs.
Run 100m
7 Devil Press 15/10lbs.
Run 100m
8 Devil Press 15/10lbs.
Run 100m
9 Devil Press 15/10lbs.
Run 100m
10 Devil Press 15/10lbs.
Run 100m

Level 1
Metcon (Time)
For Time:
1 Devil Press 35/20lbs.
Run 200m
2 Devil Press 35/20lbs.
Run 200m
3 Devil Press 35/20lbs.
Run 200m
4 Devil Press 35/20lbs.
Run 200m
5 Devil Press 35/20lbs.
Run 200m
6 Devil Press 35/20lbs.
Run 200m
7 Devil Press 35/20lbs.
Run 200m
8 Devil Press 35/20lbs.
Run 200m
9 Devil Press 35/20lbs.
Run 200m
10 Devil Press 35/20lbs.
Run 200m

Level 2
Hurricane (Time)
For Time:
1 Devil Press 45/30lbs.
Run 200m
2 Devil Press 45/30lbs.
Run 200m
3 Devil Press 45/30lbs.
Run 200m
4 Devil Press 45/30lbs.
Run 200m
5 Devil Press 45/30lbs.
Run 200m
6 Devil Press 45/30lbs.
Run 200m
7 Devil Press 45/30lbs.
Run 200m
8 Devil Press 45/30lbs.
Run 200m
9 Devil Press 45/30lbs.
Run 200m
10 Devil Press 45/30lbs.
Run 200m

Starts off easy, but those devil presses start to get harder to hang onto as the workout progresses. Try to hang on and finish in the time cap!

TIME CAP: 18min.

RX+ (50/35)

CrossFit WOD, November 29, 2021

11/29/2021

Metcon
Superset the 2 movements below.
– Rest 2-3min. between sets
Front Squat (5 x 5)
Your goal is to try and lift 2.5-5% more weight than last week.
Power Clean (5 x 2)
I cut the reps down to 2 (they’ve been 3 the past 2 weeks) so that you can focus on heavy reps today. Go as heavy as possible without any failed reps.
Front Squat (5×5)
Power Clean (5×2)

Fitness
Metcon (AMRAP – Reps)
4 Rounds For Max Reps:
1min. of Assault Bike Calories
1min. of Step Back Lunges
1min. of Toes-to-Rig
1min. of Rest

Level 1
Metcon (AMRAP – Reps)
4 Rounds For Max Reps:
1min. of Assault Bike Calories
1min. of Barbell Lunges (front of back rack)
1min. of Hanging Knee Raises
1min. of Rest

(75/55)

Level 2
Tornado (AMRAP – Reps)
4 Rounds For Max Reps:
1min. of Assault Bike Calories
1min. of Barbell Lunges (front of back rack)
1min. of Toes-To-Bar
1min. of Rest

Try to rack up as many reps as possible at each station. Some goal numbers:

Bike: 15-25 Calories
Lunges: 14-20 Reps
TTB: 15-20 Reps

Men’s RX Weight: 95lbs.
Men’s Advanced Weight: 115lbs.
Women’s RX Weight: 65lbs.
Women’s Advanced Weight: 75lbs.

CrossFit WOD, November 27, 2021

11/27/2021

Fitness
Metcon (Time)
In partners of 2 (Only 1 partner works at a time)

35min. to finish…

100 Calorie Row
100 Wall Balls (10/8lbs.)
100 American KB Swings (25/18lb.)

*Every 5min. Complete 10 Ground To Overhead with (45/35lbs.)
*Start with Ground To Overheads
To be clear, the workout goes like this…

Level 1
Metcon (Time)
In partners of 2 (Only 1 partner works at a time)

35min. to finish…

200 Calorie Row
200 Wall Balls (14/10lbs.)
200 American KB Swings (44/35lb.)

*Every 5min. Complete 10 Ground To Overhead with (95/65lbs.)
*Start with Ground To Overheads
To be clear, the workout goes like this…

Level 2
Into the Fire (Time)
In partners of 2 (Only 1 partner works at a time)

35min. to finish…

200 Calorie Row
200 Wall Balls (20/14lbs.)
200 American KB Swings (70/53lb.)

*Every 5min. Complete 10 Ground To Overhead with (135/95lbs.)
*Start with Ground To Overheads
To be clear, the workout goes like this…

Clock starts…

Complete 10 Ground To Overheads. You can snatch or clean and jerk at anytime.

In the remaining time, try to get as many calories on the rower as possible. Switch partners at any time.

When the clock reaches 5min, you complete 10 more ground to overhead.

You must complete all 200 calories on the rower before moving to the wall balls. Then complete all 200 wall balls before moving on to the KB swings.

Let’s see if anyone can finish this one. Timing is gunna be a close for sure 🙂

CrossFit WOD, November 26, 2021

11/26/2021

Metcon
– Superset the 2 movements below.
– Rest 2-3min. between sets
Bench Press (5×5)
Your goal is to try and lift 2.5-5% more weight than last week.
Deadlift (5×5)
Your goal is to try and lift 2.5-5% more weight than last week.
Bench Press (5×5)
Deadlift (5×5)

Fitness
Metcon (Time)
For Time :

30 Jumping Pull-Ups
30 Cal Assault Bike (Women: 20)
30 Knee Push-Ups
150 Single Unders

20 Jumping Pull-Ups
20 Cal Assault Bike (Women: 15)
20 Knee Push-Ups
100 Single Unders

10 Jumping Pull-Ups
10 Cal Assault Bike (Women: 7)
10 Knee Push-Ups
50 Single Unders

Time Cap: 18min.

Level 1

Level 2
Hashtag Blessed (Time)
For Time :

30 Pull-Ups
30 Cal Assault Bike (Women: 20)
30 Push-Ups
90 Double Unders

20 Pull-Ups
20 Cal Assault Bike (Women: 15)
20 Push-Ups
60 Double Unders

10 Pull-Ups
10 Cal Assault Bike (Women: 7)
10 Push-Ups
30 Double Unders

Time Cap: 18min.

*RX+ Option is  15/10/5 Muscle Ups instead of pull-ups. Only do this option if you can knock out those reps in 2-3 sets per round.

CrossFit WOD, November 24, 2021

11/24/2021

Metcon
Superset the 2 movements below.
– Rest 2-3min. between sets
Back Squat (5×5)
Your goal is to try and lift 2.5-5% more weight than last week.
Hang Power Clean And Jerk (5×2)
Get something on the bar that feels like 75-80% effort. Drop each rep, but make sure to pick up the 2nd rep within 5-10sec. Focus on a split jerks specifically.
Back Squat (5×5)
Hang Power Clean and Jerk (5×2)

Fitness
Metcon (AMRAP – Reps)
6min. AMRAP:

1 DB Thruster
2 Sit Ups
3 DB Thrusters
4 Sit Ups
5 DB Thrusters
6 Sit Ups
7 DB Thrusters
8 Sit Ups
… Keep adding 1 rep
Men’ Weight: 15s
Women’s Weight: 10s
C.
Rest 3min. after part B.
Metcon (AMRAP – Reps)
6min. AMRAP:

1 Double DB Snatch
2 Burpees
3 Double DB Snatches
4 Burpees
5 Double DB Snatches
6 Burpees
7 Double DB Snatches
8 Burpees
… Keep adding 1 rep

Level 1
Metcon (AMRAP – Reps)
6min. AMRAP:

1 DB Thruster
2 Hanging Knee Raises
3 DB Thrusters
4 Hanging Knee Raises
5 DB Thrusters
6 Hanging Knee Raises
7 DB Thrusters
8 THanging Knee Raises
… Keep adding 1 rep
Men’ Weight: 35s
Women’s Weight: 20s
C.
Rest 3min. after part B.
Metcon (AMRAP – Reps)
6min. AMRAP:

1 Double DB Snatch
2 Burpees
3 Double DB Snatches
4 Burpees
5 Double DB Snatches
6 Burpees
7 Double DB Snatches
8 Burpees
… Keep adding 1 rep

Level 2
I Can’t Eat Anymore (AMRAP – Reps)
6min. AMRAP:

1 DB Thruster
2 Toes-To-Bar
3 DB Thrusters
4 Toes-To-Bar
5 DB Thrusters
6 Toes-To-Bar
7 DB Thrusters
8 Toes-To-Bar
… Keep adding 1 rep
Men’ Weight: 45s
Women’s Weight: 30s
C.
Rest 3min. after part B.
Metcon (AMRAP – Reps)
6min. AMRAP:

1 Double DB Snatch
2 Burpees
3 Double DB Snatches
4 Burpees
5 Double DB Snatches
6 Burpees
7 Double DB Snatches
8 Burpees
… Keep adding 1 rep

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