CrossFit WOD, November 19, 2021

11/19/2021

Metcon
– Superset the 2 movements below.
– Rest 2-3min. between sets
Bench Press (5×5)

Deadlift (5×5)

Bench Press (5×5)
Deadlift (5×5)

Fitness
Metcon (Time)
Complete 125 Reps in any rep scheme or order you like using only these 3 movements:

Assault Bike Calories
Jumping Pull-Ups
Wall Balls (10/8lbs.)

Level 1
Metcon (Time)
Complete 250 Reps in any rep scheme or order you like using only these 3 movements:

Assault Bike Calories
Jumping Pull-Ups
Wall Balls (14/10lbs.)

Level 2
Coconut Cream Pie (Time)
Complete 250 Reps in any rep scheme or order you like using only these 3 movements:

Assault Bike Calories
Pull-Ups
Wall Balls (20/14lbs.)

All I want is 50 reps of each movement. After that, you can do whatever you want. Even if you just stay on the bike the whole time. Whatever sounds the most fun to you today!

Put your strategy in the comments with your time!

Time CAP: 18min.

CrossFit WOD, November 18, 2021

11/18/2021

Metcon
– Superset the 2 movements below.
– Rest 2-3min. between sets
Back Squat (5×5)

Hang Power Clean (5×2)
Hit this at 80-90% effor today for all sets. You can drop between reps or just hang onto it. No matter what you do, just make form a priority, and really sweep that bar into the hips and get good lifts in. You should be able to lift more from the hang than from the floor.

Back Squat (5×5)
Hang Power Clean (5×2)

Fitness
Metcon (AMRAP – Reps)
4 Rounds:
1min. of Max Barbell Overhead Squats (PVC)
1min. of Max American KB Swings (25/18lb.)
1min. of Box Step Overs (20/12")
1min. of Rest

Level 1

Level 2
Apple Pie (AMRAP – Reps)
4 Rounds:
1min. of Max Barbell Overhead Squats (45/35lbs.)
1min. of Max American KB Swings (53/35lb.)
1min. of Box Jumps (24/20")
1min. of Rest

CrossFit WOD, November 17, 2021

11/17/2021

Fitness
Metcon (Time)
0:00-8:00

12-9-6

Row Calories
Bar Facing Burpee

8:00-16:00

12-9-6

Thrusters(45/35)
Bar Facing Burpee

16:00-24:00

12-9-6

Row Calories
Thrusters(45/35)

Level 1
Metcon (Time)
0:00-8:00

21-15-9

Row Calories
Bar Facing Burpee

8:00-16:00

21-15-9

Thrusters(75/55)
Bar Facing Burpee

16:00-24:00

21-15-9

Row Calories
Thrusters(75/55)

Level 2
Pumpkin Pie (Time)
0:00-8:00

21-15-9

Row Calories
Bar Facing Burpee

8:00-16:00

21-15-9

Thrusters(95/65)
Bar Facing Burpee

16:00-24:00

21-15-9

Row Calories
Thrusters(95/65)

CrossFit WOD, November 16, 2021

11/16/2021

Metcon
A.
– Superset the 2 movements below.
– Rest 2-3min. between sets
Push Jerk (5×5)

Weighted Pull-ups (5×5)

Push Jerk (5×5)
Weighted Pull-ups (5×5)

Fitness
Metcon (AMRAP – Reps)
2min. AMRAP:
10/7 Calorie Assault Bike Sprint
Max Single Unders in remaining time…

Rest 2min.

2min. AMRAP:
10/7 Calorie Assault Bike Sprint
Max Alternating DB Snatches in remaining time…

Rest 2min.

2min. AMRAP:
10/7 Calorie Assault Bike Sprint
Max Single Unders in remaining time…

Rest 2min.

2min. AMRAP:
10/7 Calorie Assault Bike Sprint
Max Alternating DB Snatches in remaining time…
Men’s DB Weight: 15lb.
Women’s DB Weight: 10lb.
*From the ground for every rep!

Level 1
Metcon (AMRAP – Reps)
2min. AMRAP:
12/9 Calorie Assault Bike Sprint
Max Single Unders in remaining time…

Rest 2min.

2min. AMRAP:
12/9 Calorie Assault Bike Sprint
Max Alternating DB Snatches in remaining time…

Rest 2min.

2min. AMRAP:
12/9 Calorie Assault Bike Sprint
Max Single Unders in remaining time…

Rest 2min.

2min. AMRAP:
12/9 Calorie Assault Bike Sprint
Max Alternating DB Snatches in remaining time…
Men’s DB Weight: 35lb.
Women’s DB Weight: 25lb.
*From the ground for every rep!

Level 2
Cherry Pie (AMRAP – Reps)
2min. AMRAP:
15/12 Calorie Assault Bike Sprint
Max Double Unders in remaining time…

Rest 2min.

2min. AMRAP:
15/12 Calorie Assault Bike Sprint
Max Alternating DB Snatches in remaining time…

Rest 2min.

2min. AMRAP:
15/12 Calorie Assault Bike Sprint
Max Double Unders in remaining time…

Rest 2min.

2min. AMRAP:
15/12 Calorie Assault Bike Sprint
Max Alternating DB Snatches in remaining time…
Men’s DB Weight: 50lb.
Women’s DB Weight: 35lb.
*From the ground for every rep!

CrossFit WOD, November 15, 2021

11/15/2021

Metcon
– Superset the 2 movements below.
– Rest 2-3min. between sets
Front Squat (5 x 5)

Power Clean (5 x 3)
Looking for 70% effort on these today with solid form. Drop each lift and reset. Focus on solid technique today. Should actually feel really light after the front squat.

Front Squat (5×5)
Power Clean (5×3)

Fitness
Metcon (AMRAP – Reps)
Get as far as possible in 15min…

5 Rounds:
5 Double DB Hang Power Cleans
5 Toes-To-Rig

Immediately into;

5 Rounds
8 Knee Push-Ups (in the dumbbells)
6 DB Lunges

If you finish, put your time in the comments!

Mens’s Weight: 15lb.
Women’s Weight: 10lbs.

Level 1
Metcon (AMRAP – Reps)
Get as far as possible in 15min…

5 Rounds:
5 Double DB Hang Power Cleans
5 Hanging Knee Raises

Immediately into;

5 Rounds
8 Push-Ups (in the dumbbells)
6 DB Lunges

Immediately into;

5 Rounds:
5 Double DB Hang Power Cleans
5 Hanging Knee Raises

Immediately into;

5 Rounds
8 Push-Ups (in the dumbbells)
6 DB Lunges (Left = Right = 2 reps)
If you finish, put your time in the comments!

Mens’s Weight: 35lb.
Women’s Weight: 25lbs.

Level 2
Pecan Pie (AMRAP – Reps)
Get as far as possible in 15min…

5 Rounds:
Get as far as possible in 15min…

5 Rounds:
5 Double DB Hang Power Cleans
5 Toes-To-Bar

Immediately into;

5 Rounds
8 Push-Ups (in the dumbbells)
6 DB Lunges

Immediately into;

5 Rounds:
5 Double DB Hang Power Cleans
5 Toes-To-Bar

Immediately into;

5 Rounds
8 Push-Ups (in the dumbbells)
6 DB Lunges (Left = Right = 2 reps)
If you finish, put your time in the comments!

Mens’s Weight: 50lb.
Women’s Weight: 35lbs.