CrossFit WOD, November 20, 2018

TWOFER TWOZDAY
Ready to get abs?
The next wave of The Dan Plan starts November 26th.
Find out more here;
https://mydanplan.blogspot.com/
—–
THANKSGIVING SCHEDULE:
THURSDAYS 9 am ALL GYMS
Friday 305 & A1A 9 & 11am
—–
Ascent will be at A1A and 305 Friday! Huge Order!
Reserve now before its all gone again!
—–
Pre-order on MyZone Belts now through Thanksgiving!
Save 10% off of our normal price by pre-ordering.
$135 for the MZ3, $90 for the MZ1
MZ3 reads outside of the gym with the app, MZ1 does not.

Peeking (Time)
Warm up with:

Three rounds of
40 single unders
30 second pigeon stretch per side
10 V-Ups
5 tic-tocs

Go over Toes to bar progressions and scaling options. Scale reps to 15, 10 or 5. You should be able to complete your chosen set unbroken if you are fresh (you will likely not do this in the WOD). Modify to Kipping Knees to Arm, Hanging Knee Raises or V-Ups.

Four Rounds of:
40 Double unders
30 Walking Lunge Steps
20 Toes to Bar

Brovembericus Brosefis (Weight)
21-15-9 of:
Strict Dumbbell Press
Dips

For pump, not time. Slow down your reps.

Complete 200 reps of abs after each set (600 total reps)

CrossFit WOD, November 19, 2018

OH MAN I LOVE IT
Ready to get abs?
The next wave of The Dan Plan starts November 26th.
Find out more here;
https://mydanplan.blogspot.com/
—–
THANKSGIVING SCHEDULE:
THURSDAYS 9 am ALL GYMS
Friday 305 & A1A 9 & 11am
—–
Ascent will be at A1A and 305 Friday! Huge Order!
Reserve now before its all gone again!
—–
Pre-order on MyZone Belts now through Thanksgiving!
Save 10% off of our normal price by pre-ordering.
$135 for the MZ3, $90 for the MZ1
MZ3 reads outside of the gym with the app, MZ1 does not.

STRONG COFFEE (AMRAP – Reps)
3 rounds of:
1 minute jump rope practice
10 Air Thrusters
20 Mountain Climbers

Do singles, lateral singles, single foot jumping, in place jog skipping, double unders, cross overs, etc.
On air Thrusters focus on good position (no bad squats!). Come in late. How many mountain climbers? Is that a 1 count? How many? 2 count or…? Run 400? How many? What are we doing?

20 reps as a group of PVC Thrusters, focusing on good position and breathing. Coach leads the count. Expect to hold the bottom and top positions so faults can be corrected.

——

Alternating EMOM 10
THRUSTER
PULL UPS
Max Reps to 30 seconds each minute

RX 75/53, chin
RX+ 100/68, chest
Pick a weight that’s easy for the first 2-3sets, then grind. On Pull Ups go for a big unbroken set and attempt to add extra reps. Shoot for sustained output.

SCORE IS TOTAL REPS
——

EXPRESSO (Time)
Rest 6 minutes

For time:
Row 500 meters
25 Burpees*
*Burpees to a Target 6" above your reach.

——-
"Ultra Brovember 3000"
21-15-9
Bench Press or Push Ups
Barbell Bicep Curls

—-

Optional Ab Shredder…
500 reps of choice. You want abs? Do 500 abs and eat right. Every day.

—-

Unsolicited Product Placement:
The next wave of The Dan Plan starts November 26th.
DON’T USE THE HOLIDAY EXCUSE.
Get a head start.

CrossFit WOD, November 18, 2018

Sunday
Ready to get abs?
The next wave of The Dan Plan starts November 26th.
Find out more here;
https://mydanplan.blogspot.com/
—–
THANKSGIVING SCHEDULE: 9 am ALL GYMS
—–
Ascent will be at A1A and 305 Friday! Huge Order!
Reserve now before its all gone again!
—–
Pre-order on MyZone Belts now through Thanksgiving!
Save 10% off of our normal price by pre-ordering.
$135 for the MZ3, $90 for the MZ1
MZ3 reads outside of the gym with the app, MZ1 does not.

Weightlifting
Split Jerk (2-2-2-2-2-2-2)

Metcon
Metcon (3 Rounds for reps)
3x500m row on a 4 minute clock

Go HAM

CrossFit WOD, November 17, 2018

Saturday
Ready to get abs?
The next wave of The Dan Plan starts November 26th.
Find out more here;
https://mydanplan.blogspot.com/
—–
THANKSGIVING SCHEDULE: 9 am ALL GYMS
—–
Ascent will be at A1A and 305 Friday! Huge Order!
Reserve now before its all gone again!
—–
Pre-order on MyZone Belts now through Thanksgiving!
Save 10% off of our normal price by pre-ordering.
$135 for the MZ3, $90 for the MZ1
MZ3 reads outside of the gym with the app, MZ1 does not.

Weightlifting
Push Jerk (3-3-3-3-3-3-3)

Metcon
Metcon (Time)
For time:
400m run
30 KBS 53/35
20 push press/ arm same kettlebell
10 Rope climbs
500m row

CrossFit WOD, November 16, 2018

WOOO -Ric Flair
Ready to get abs?
The next wave of The Dan Plan starts November 26th.
Find out more here;
https://mydanplan.blogspot.com/
—–
THANKSGIVING SCHEDULE: 9 am ALL GYMS
—–
Ascent will be at A1A and 305 Friday! Huge Order!
Reserve now before its all gone again!
—–
Pre-order on MyZone Belts now through Thanksgiving!
Save 10% off of our normal price by pre-ordering.
$135 for the MZ3, $90 for the MZ1
MZ3 reads outside of the gym with the app, MZ1 does not.

Hang Power Clean (10-10-8-8-6)
Warm up with 3 rounds of:
1 minute jump rope practice
10 Hang power cleans light
20 second Samson lunge/side

Do the 5 sets as an E2MOM, focusing on good positions and barbell cycling.

Add weight if you’re able, but if you’re still learning use light weight and practice correct technique.

If you’re not comfortable doing barbell work, use dumbbells.

Bobblehead (AMRAP – Reps)
5 2-minute rounds of:
15 burpees to a 45# plate
Max strict weighted toes-to-bars
Rest 2 minutes

Men use 8-lb. ball for T2B
Women use 4-lb. ball for T2B

Only do weighted toes to bar if you can do at least 10 unbroken strict toes to bar. Modify to unloaded strict toes to bar or hanging knee to arm.

Rounds start on 0, 4, 8, 12 & 16. Each round has 2 minutes of work and 2 minutes of rest. Do burpees as fast as possible and grind out toes to bar until the very last second.

Brovember 8
12 Single Arm DB Row, per side, heavy
12 Front raises, light
12 lateral raises, light
60 seconds of bicycle crunches as rest

CrossFit WOD, November 15, 2018

Same Same
Ready to get abs?
The next wave of The Dan Plan starts November 26th.
Find out more here;
https://mydanplan.blogspot.com/

“Beer Gut” (Time)
For Time:
30/21 Calorie Row
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
Run 400 meters
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Row
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
Run 200 meters
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

If it’s too cold to run in the great white north, row, bike or ski in place of runs.

CrossFit WOD, November 14, 2018

Oh boy here we go
Ready to get abs?
The next wave of The Dan Plan starts November 26th.
Find out more here;
https://mydanplan.blogspot.com/

Christine Warm Up
Couch stretch 1 minute per side
Calf stretch, 30 sec/side
50 jumping jacks

——

Row 200 meters
12 deadlifts, empty bar
20 box step ups
Row 200 meters
12 deadlifts, 25-35%
10 box step ups
10 box jumps, step down
Row 200 meters
12 deadlifts, 35-40%
20 box jumps, step down

Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"
Brovember the 16th
5 rounds of:
8 single leg glute bridge, per side

8 side plank hip raises, per side, slow
8 paused supermans, 4 count hold
L-sit or L-hold, 10 seconds (longer if possible)

CrossFit WOD, November 13, 2018

Skillionaire
Ready to get abs?
The next wave of The Dan Plan starts November 26th.
Find out more here;
https://mydanplan.blogspot.com/

Skill EMOM 4
Before starting, warm up
With:

3 sets;
20 single unders
10 lunges
5 tic-tocs

Spend a couple minutes learning the Turkish Get Up:

Do this as a group, in a circle, with little or no weight. Your coach will lead you step by step.

16 minutes
Min 1: 10-100 Double Unders
Min 2: 20 Overhead plate lunge
Min 3: 1-5 Pull Ups or Muscle Ups
Min 4: Turkish Get Ups, 1 or 2 per side

Pick numbers you can hit easily in a minute. You’re looking to build skill, not burn out.

Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP
5 burpees
5 KB Swings 70/53
5 step back lunges per leg, 70/53

Set an aggressive pace and try to maintain it. Swings are American.

BROVEMBER THE 15TH
3 sets:
20 Alligator Push Ups

20 standing Overhead tricep extension

90 seconds flutter kicks

CrossFit WOD, November 12, 2018

Veterans Day
Ready to get abs?
The next wave of The Dan Plan starts November 26th.
Find out more here;
https://mydanplan.blogspot.com/

Thruster (10-10-10-10-10)
To warm up for this, do 3 sets of:
15 pulls on the rower, no computer
10 thrusters
10 crunches

For thruster sets, do your first set as air thrusters, then do light weight, then do slighly less than your EMOM weight.
—-
From the floor or the rack.

BB, KB or DB.

Alternating EMOM
Minute 1: Thruster
Minute 2: 20 sit ups AFAP

Same weight across all sets.

DJM (AMRAP – Rounds and Reps)
18 minute AMRAP
3 Power cleans 135/93
6 Push Ups
9 Squats

This is a hero WOD. Move accordingly. Push ups should be chest to deck, no worming, full press out. Squat to full depth, stand up tall.

You can do 6 kettlebell swings in place of barbell power cleans.
Brovember the 13th (Weight)
3 sets of 15
Bicep Hammer curl, 3 sec neg
Wide grip push up, fast
Wide grip partial pull up (top half), fast
Hanging knee raises, 3 sec neg
Optional: Kroc rows, heavy AF