WOD 30.11.16
For Time
5 Rounds
5 Pullups
10 Pushups
15 Air Squats
..then
4 Rounds
8 HSPU
15 KB Swings
..then
3 Rounds
15 Box Jumps
15 Knees to Elbow
..then
2 Rounds
20 Wall Balls
30 Situps
WOD 29.11.16
C&J
1 RM
CrossFit Open 12.3
18 Min AMRAP
15 Box Jump
12 Push Press
9 TTB
WOD 28.11.16
Snatch
1 RM
5 RFT
10 Deadlift 60/40
14 Burpee
20 KB Swings 24/16
WOD 26.11.16
E.M.O.M 12 – Alternating
1 Min: 30s Static Plank
1 Min: 30s Static RS Plank
1 Min: Static LS Plank
1 Min: 20 Alternating Reverse Lunge [10 Each side]
5 Rounds, Alternating:
ME Chest to Bar Pull Up [Scale to Pull Up, Jumping Pull Up, Banded Pull Up]
10 Step Front Rack Walking Lunge, Ascending in Weight
Rest as needed between sets. Both efforts should be your best.
25.11.16
4 X Max
Weighted Dips
Scaled/bend/box
4 X 1-5 reps Box Dips with eccentric
10′ AMRAP
10 Burpees
10 Hang Power Snatch 40/30
10 Burpees
10 Thrusters 40/30
WOD 24.11.16
Push Press
8 RM
For Time
50 Shoulder to Overhead 50/40
40 Box Jumps 30/24
30 American Kettlebell Swings 24/16
WOD 23.11.16
Back Squat
8 RM
5 x Max
Muscle Ups
Scaled/Band/Jump
5 x Max of Strict Pullups and Dips
10 AMRAP
5 Sumodeadlift Highpull 40/30
10 Double Unders
WOD 22.11.16
Clean + Front Squat + Jerk
1 RM
For Time
5,3,1
85% of Todays Max
Clean and Jerk
25 Burpees
Between Rounds
WOD 21.11.16
Snatch + 2 OHS
1 RM
For Time
40 Snatches 40/30
40 Lunges w/ KB 24/16
40 Toes to Bar
WOD 19.11.16
4 x Max Deficit Handstand Pushups
Scaled 4 x 1-5 reps Box HSPU or Wall Walks
CrossFit Open 11.4
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats
10 Muscle-Ups
