CrossFit WOD, November 1, 2018

Happy Day!

Glen (Time)
For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012

Can do Solo or as Partner WOD:

Alternate every 5 C n J
Every 200m for run/row, every rope climb, and every 10 burpees.

Have fun!

Partner Glen (Time)
Partner Glen

Put Score Here if you did it with a partner.

CrossFit WOD, October 31, 2018

Boo 👻

Boo! 👻 (Time)
5 rounds for time of:
20 wall balls 20/14
20 box jumps 24/20
20 toes to bar

20 minute time limit.
For each rep not completed, add 1 second to 20 minutes.

RX+ 30# ball, 10 bar muscle ups in place of toes to bar

Scale ball to a weight that can be done in 2 sets or less each round.

Scale box to an easy jump.

Scale toes to bar to hanging knee raises or PVC V-ups

CrossFit WOD, October 30, 2018

Kettlebell workshop

The Kettlebear GPP (Time)
Minutes 1-10 EMOM
20 second handstand
Rest 10 seconds
20 seconds double unders
Rest 10 seconds

Minutes 11-20 EMOM
"The Kettlebear"
7 KB Deadlifts
7 KB Swings* Freedom standard*
7 Burpees
Go as heavy as fitness level allows.

Minutes 21-30 FOR TIME
Run 1 mile

Minutes 30-35 EMOM
10 V-Ups
40 Flutter kicks

Minutes 35-40
1 minute Pigeon per side
1 minute couch per side
30 second pec stretch/side

*Freedom standard is just above eye level

Note mile time and weight used in comments.

Rest between minutes 10-11 and 20-21.

If you can’t run, row 1500m or bike 3000m or ski 1200m

If you can’t run a mile in under 9 minutes run 1200 meters.

When you finish the run (or row/bike/ski) wait until the 30 minute mark, then go into the ab work.

CrossFit WOD, October 29, 2018

Oh yeahhhhh MONDAY!

Back Squat (4-4-4-2-2)
0:00 squat
1:30 Strict Push Ups

5 sets, alternating Back Squat with a tough set of push ups.

Ask for a spot on your 2’s if needed.

Frantastic Intervals (AMRAP – Reps)
3 rounds for reps of:
40 seconds max Thrusters
20 seconds rest
40 seconds pull ups
20 seconds rest

RX 75/53, chin over bar
RX+ 95/63, chest to bar
Scaled go light and fast, jumping pull ups (no negatives!)

Abstober 29 (Time)
250 butterfly sit ups for time. Use a mat or towel to prevent sliding.

RX+= 150 GHD sit ups for time. BE CAREFUL!

CrossFit WOD, October 28, 2018

Sunday

Weightlifting
Behind The Neck Jerk (1-1-1-1-1-1-1)

Metcon
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#