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

CrossFit WOD, November 23, 2021

11/23/2021

Metcon
Superset the 2 movements below.
– Rest 2-3min. between sets
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)
3 Rounds For Time:
15 Wall Balls (20/14lbs.)
15 Box Step Ups (20")
15 Barbell Push Press (45/35lbs.)

Level 1

Level 2
What’s for dessert? (Time)
3 Rounds For Time:
30 Wall Balls (20/14lbs.)
30 Box Jumps (20")
30 Barbell Push Press (75/55lbs.)

This is going to be the fastest metcon we’ve done in a while. Hit it HARD and let’s see some fast times on the board ๐Ÿ™‚

CrossFit WOD, November 22, 2021

11/22/2021

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 3)
Your goal is to lift more than last week, but don’t go over about 90% effort. Keep good quality reps priority. Hitting higher percentages on the squat is what’s most important today!
Front Squat (5×5)
Power Clean (5×3)

Fitness
Metcon (AMRAP – Reps)
3min. AMRAP:
8 Barbell Hang Cleans (45/35lbs.)
8 Barbell Front Squats

3min.
8 Cal Assault Bike
8 Sumo Deadlift High Pulls (45/35lbs.)

3min. AMRAP:
8 Barbell Hang Cleans (45/35lbs.)
8 Barbell Front Squats

3min.
8 Cal Assault Bike
8 Sumo Deadlift High Pulls (45/35lbs.)

REST 1MIN. AFTER EVERY AMRAP
*Ladies only have to do 6 cals

Level 1
Metcon (AMRAP – Reps)
3min. AMRAP:
8 Barbell Hang Cleans (75/55lbs.)
8 Barbell Front Squats

3min.
8 Cal Assault Bike
8 Sumo Deadlift High Pulls (75/55lbs.)

3min. AMRAP:
8 Barbell Hang Cleans (75/55lbs.)
8 Barbell Front Squats

3min.
8 Cal Assault Bike
8 Sumo Deadlift High Pulls (75/55lbs.)

REST 1MIN. AFTER EVERY AMRAP
*Ladies only have to do 6 cals

Level 2
Pass the Gravy Please (AMRAP – Reps)
3min. AMRAP:
8 Barbell Hang Cleans (95/65lbs.)
8 Barbell Front Squats

3min.
8 Cal Assault Bike
8 Sumo Deadlift High Pulls (95/65lbs.)

3min. AMRAP:
8 Barbell Hang Cleans (95/65lbs.)
8 Barbell Front Squats

3min.
8 Cal Assault Bike
8 Sumo Deadlift High Pulls (95/65lbs.)

REST 1MIN. AFTER EVERY AMRAP
*Ladies only have to do 6 cals

This is much harder than it looks! Get ready to really dig deep today ๐Ÿ™‚

Sumo Deadlift High Pulls:

CrossFit WOD, November 20, 2021

11/20/2021

Fitness
Metcon (AMRAP – Reps)
In Teams of 2. Get as far as possible in 35min! The catch is, that you MUST complete an entire section before your partner can go. So, it’s "you go, I go" with an ascending rep scheme!

1 Burpees
3 Push Press
5 Cal Row

2 Burpees
4 Push Press
6 Cal Row

3 Burpees
5 Push Press
7 Cal Row

4 Burpees
6 Push Press
8 Cal Row

5 Burpees
7 Push Press
9 Cal Row

…. And so on…. Keep adding 1 more rep to each movement until the clock hits 35min.
Men’s Weight: 45lbs.

Women’s Weight: 35lbs.

Level 1
Metcon (AMRAP – Reps)
In Teams of 2. Get as far as possible in 35min! The catch is, that you MUST complete an entire section before your partner can go. So, it’s "you go, I go" with an ascending rep scheme!

2 Burpees
4 Push Press
6 Cal Row

3 Burpees
5 Push Press
7 Cal Row

4 Burpees
6 Push Press
8 Cal Row

5 Burpees
7 Push Press
9 Cal Row

6 Burpees
8 Push Press
10 Cal Row

…. And so on…. Keep adding 1 more rep to each movement until the clock hits 35min.
Men’s Weight: 75lbs.

Women’s Weight: 55lbs.

Level 2
No More Pie Please (AMRAP – Reps)
In Teams of 2. Get as far as possible in 35min! The catch is, that you MUST complete an entire section before your partner can go. So, it’s "you go, I go" with an ascending rep scheme!

2 Burpees
4 Push Press
6 Cal Row

3 Burpees
5 Push Press
7 Cal Row

4 Burpees
6 Push Press
8 Cal Row

5 Burpees
7 Push Press
9 Cal Row

6 Burpees
8 Push Press
10 Cal Row

…. And so on…. Keep adding 1 more rep to each movement until the clock hits 35min.
Men’s Weight: 95lbs.
Men’s Advanced Weight: 115lbs.

Women’s Weight: 65lbs.
Women’s Advanced Weight: 75lbs.