CrossFit WOD, December 1, 2018

Saturday

Weightlifting
Squat Clean (1-1-1-1-1-1-1)

Metcon
Metcon (Time)
2 rounds for time:
800m run
30 dumbell hang squat cleans 30s/20s
30 pull-ups

CrossFit WOD, November 30, 2018

It’s a WHUT?

Snatch (1-1-1-1-1)
Warm up with the following:
Run, Row, Ski or Jump Rope for 3 minutes

1-2-3-4-5
strict pull up
push ups
superman
air squat
v-up

3 rounds:
7 Snatch Grip Deadlifts
7 Snatch High Pulls
7 Muscle Snatch

If you’re unfamiliar with barbell movements, do KB DL, KB high pulls and KB swings.

Once you’ve done the above, Work up to a weight that feels moderate. Perform 5 singles, starting at that weight and working up to a heavy-ish single for the day. This should not be a PR attempt.

Isabel (Time)
For Time: 30 Snatches, 135# / 95#
ABS GONE RAD
3 rds
Min 1- bicycle crunches
Min 2- Windshield Wipers (on floor)
Min 3- Plank
Min 4- rest

CrossFit WOD, November 29, 2018

NOT ISABEL (that’s tomorrow!

The 510 (Time)
5 Rounds of:
Row 500 meters
100 Double Unders

Rest the balance of 6 minutes.
4 minute time cap per round.

Handstands (1)
Work on any handstand position or skill.

10 minute EMOM
:30 work
:30 rest
Turkish Get Up (2-2-2-2-2)
Do 5 sets of 1 rep per side of a turkish get up. Take your time.

CrossFit WOD, November 28, 2018

Mobilize then Hypnotize (Your MUSCLES)

TRAMUP
Row 500 Meters
10 arm circles FWD. 10 BACK
10 Strict Pull Ups or ring rows
10 Russian KB Swings, light
20 Air Squats
10 Samson Lunges
10 Strict Toes to Bar
20 Butterfly Sit Ups
20 Push Ups

MOVE WITH INTEGRITY

TRAMRAP 18.5 (AMRAP – Rounds)
9 MINUTE AMRAP OF:
10 Push Ups
50′ Walking Lunge

Rest 1 Minute

9 MINUTE AMRAP OF:
20 Toes to Bar
30 Dumbell Snatch, 50/35

Rest 1 Minute

9 MINUTE AMRAP OF:
10 Burpee Box Jumps 24/20"
10 Box Step Overs 50/35
1 Rope Climb 15′ (12/9/12 A1A)

ONLY SCORE COMPLETED ROUNDS.

If you know you won’t finish the round, you may choose to rest before the 9 minute mark.

I’m Totally Doing Mobility in 2018
1 minute per side Couch
1 minute per side Pigeon
1 Minute per side 8 point shoulder or standing pec stretch

CrossFit WOD, November 27, 2018

TWOZDAY!

1950’S BASEBALL PLAYER TIME TRAVELS, GETS STEROIDS AND TRAVELS BACK TO BECOME THE HOME RUN CHAMPION. (Time)
60 POWER CLEANS 135/93
RX+ 185/123

Warm up:
Run for 3 minutes, inside or out
then, 3 rouunds of:
10 deadlifts, KB
10 russian swings, KB
10 jump & land
20 second pigeon/side

Grab a bar and warm up Power Clean to WOD weight or slightly above. Do this in 5 sets of 2-3 reps. If you’re not using a barbell, you can use dumbbells for this portion.

10 MINUTE TIME LIMIT.
If you’re not using a barbell, do 60 Burpee Box Jumps

Absession (AMRAP – Rounds and Reps)
5 min amrap
20 bicycle crunches
10 straight leg situps
5 v-ups
Brovember the 28th (Time)
The Atomic Pull Up, 3 reps