WODs

CrossFit

Monday, November 28

Strength: Back Squats 5 60% 3 70% 2 80% 2 90% 1 95% 1 103%

10-9-8-7-6-5-4-3-2-1

Dead Lift 53/75

Hang Snatch 53/75

Box Jumps 20/24

 

Tuesday, November 29

WOD: 5 Rounds 

3 Minute AMRAP

7 Pull-Ups

9 Push-Ups

11 Sit-Ups

1 Minute Rest

 

Wednesday, November 30

Strength: Power Cleans 4-4-3-3-2

WOD: 14 Minute Ladder 3,6,9…

Clean And Jerk 83/115

*10 Lateral Bar Hops After Each Round

*50/60 Calorie Row (anytime during the workout)

 

Thursday, December 1

Strength: 5 60% 5 65% 5 70% 5 70%

WOD: 10 Minute AMRAP

8 Front Rack Lunges 53/75

8 Bar Facing Burpees

32 Double Unders

 

Friday, December 2

WOD: 20 Minute EMOM

Minute 1: 30 Second Handstand Hold

Minute 2: 8/10 Calorie Bike

Minute 3: 12 Knees To Elbows

Minute 4: 12 Kettlebell Swings 35/55

 

Saturday, December 3

Partner WOD: 

3 Minute Hollow Hold

100 Wall Balls 14/20

100 Alternating Dumbbell Power Snatch 35/50

100 Ring Rows 

80/100 Calorie Row

800′ Farmers Carry 70/110

Bootcamp

Monday, November 28

WOD: For Time

10-9-8-7-6-5-4-3-2-1

Dead Lift 70/110

Alternating Dumbbell Hang Power Snatch 35/50

Box Jumps 20/24

Row Or Bike For Calories

*22 Minute Time Cap

 

Tuesday, November 29

WOD: 5 Rounds 

3 Minute AMRAP

7 Pull-Ups

9 Push-Ups

11 Sit-Ups

1 Minute Rest

 

Wednesday, November 30

WOD: 18 Minute Ladder 4,8,16…

Alternating Plank Row 53/50

Alternating Dumbbell Clean And Press 35/50

*10 Lateral Dumbbell Hops After Each Round

*50/60 Calorie Row (anytime during the workout)

 

Thursday, December 1

WOD: 21 Minute AMRAP

8 Front Rack Dumbbell  Lunges 50/60

8 Burpees

8 Squat Jumps

16 Mountain Climbers

32 Double Unders

 

Friday, December 2

WOD: 20 Minute EMOM

Minute 1: 30 Second Handstand Hold

Minute 2: 8/10 Calorie Bike

Minute 3: 12 Knees To Elbows

Minute 4: 12 Kettlebell Swings 35/55

 

Saturday, December 3

Partner WOD: 

3 Minute Hollow Hold

100 Wall Balls 14/20

100 Alternating Dumbbell Power Snatch 35/50

100 Ring Rows 

80/100 Calorie Row

800′ Farmers Carry 70/110