Saturday’s WOD 11.21.20

Saturday’s WOD 11.21.20

Metcon
Crossfit:

Oly Class: Workout is posted on the "Olympic Lifting" tab!

Warm-Up:

2 Rounds:
1:00 Cardio of Choice
5 Up-Downs
10 Deadbug
10 ea. Spiderman Lunge

3 Rounds:
5 Inchworm + Push-Up
10 Lunges
10 Hollow Rocks

Metcon (Time)
"Zachary Tellier"

10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air squats

*Half the reps for workout as needed, this is HIGH volume!

Friday’s WOD 11.20.20

Friday’s WOD 11.20.20

Metcon
1:00 Cardio of Choice

AMRAP 3:
20 Mountain Climbers
10 Air Squat
20 Jumping Jacks
10 Plank Shoulder Taps

Arm Circles

Metcon (AMRAP – Rounds and Reps)
DB/KB Only:

AMRAP 20:
3:00 Run or Cardio of Choice
20 DB/KB Press of Choice
20 Box Jump
20 DB/KB Sumo DL High Pull

*Strict Press, Push Press, or Jerk pending weight available

Metcon (AMRAP – Rounds and Reps)
Bodyweight:

AMRAP 20:
3:00 Run or Cardio of Choice
20 Plank Shoulder Taps
20 Box Jump

*Strict Press, Push Press, or Jerk pending weight available

Metcon (AMRAP – Rounds and Reps)
Barbell:

AMRAP 20:
3:00 Run or Cardio of Choice
20 Plank Shoulder Taps
20 Box Jump

*Strict Press, Push Press, or Jerk pending weight available

Metcon
5 Rounds:
10 Curls
10 Upright Rows

Thursday’s WOD 11.19.20

Thursday’s WOD 11.19.20

Metcon
2:00 Cardio of Choice

into..

AMRAP 3:
10 Samson Stretches
10 Alt. Leg Swings
10 Alt. Knee to Chest

Metcon (AMRAP – Rounds)
EMOM 12:
Min 1 – :50 DB Front Squat
Min 2 – :50 Glute Bridges
Min 3 – :50 Plank Hold
Metcon (AMRAP – Rounds and Reps)
DB/KB Only:

AMRAP 16:
20 Sit-Ups
10 DB/KB Hang Clean
20 Double Unders or Line Hops

Metcon (AMRAP – Rounds and Reps)
Bodyweight:

AMRAP 16:
20 Sit-Ups
10 Push-Ups
20 Double Unders or Line Hops

Metcon (AMRAP – Rounds and Reps)
Barbell:

AMRAP 16:
20 Sit-Ups
10 Hang Clean
20 Double Unders or Line Hops

Metcon (AMRAP – Rounds and Reps)
Cardio:

AMRAP 12:
*1:00 Hard / :30 easy

directly into..

AMRAP 4:
Max Burpees

Metcon
Accessory:
Accessory:
:45 Plank
-:15 Rest-
:45 Side Plank Right
-:15 Rest-
:45 Side Plank Left
-:15 Rest-
:45 Plank
-:15 Rest-
1:00 Hollow Hold

Wednesday’s WOD 11.18.20

Wednesday’s WOD 11.18.20

Metcon
1:00 Cardio of Choice

EMOM 6:
Min 1 – :45 Max Double Unders
Min 2 – :45 Inch Worm + Push-Up
Min 3 – :45 Reverse Lunges

Metcon
EMOM 10:
Min 1 – 8 ea. Single Leg Romanian Deadlift
Min 2 – 10-15 Push-Ups
Metcon (Time)
100 KB/DB Swings
100 Goblet Squats

*EMOM 4 Burpees

*Starts with 4 Burpees
Metcon
3 Rounds:
15 Tricep Extensions
15 Supermans

Tuesday’s WOD 11.17.20

Tuesday’s WOD 11.17.20

Group Warm-up
Metcon (Time)
For Time:
100 Sit-Ups
1000m Row
100 Sit-Ups

Rx+.. 50 GHD Sit-Ups
*scale sit-up reps as needed
Metcon (Time)
10 Bar Muscle-Up
30 Cleans 95/135
50 UNBROKEN Double Unders

-Rest 1-

20 Chest to Bar Pull-Ups
20 Shoulder to Overhead
50 UNBROKEN Double Unders

-Rest 1-

10 Clean & Jerk
30 Pull-Ups
50 UNBROKEN Double Unders

Rx+.. 135/185

Monday’s WOD 11.16.20

Monday’s WOD 11.16.20

Group Warm-up
Deadlift (Weight)
EMOM 8:
5-5-5-5-5-5-5-5
*Building
Metcon (Time)
5 Rounds:
22 Box Jumps 20/24"
400m Run
22 Burpees
22 Wallballs 14/20

Sunday’s WOD 11.15.20

Sunday’s WOD 11.15.20

Group Warm-up
Push Jerk (Weight)
EMOM 10:
3-3-3-2-2-2-2-1-1-1
*Building through 2’s. Complete 3 singles at the same weight!
Metcon (Time)
2 Rounds:
30 Push Press 55/75
30 C2B Pull-Ups
30 Alt. Single DB Lunge

directly into..

1 Round:
20 Push Press 65/95
20 Pull-Ups
20 Alt. Single DB Lunge

Rx+.. 75/115 & 95/135

Saturday’s WOD 11.14.20

Saturday’s WOD 11.14.20

Group Warm-up
Metcon (AMRAP – Rounds and Reps)
Every 6:00 for 30 Minutes:
5 Deadlift + Max Hold 155/225
In Remaining time..
30 Calorie Row
30 Push-Ups

Friday’s WOD 11.13.20

Friday’s WOD 11.13.20

Group Warm-up
Hang Snatch + Overhead Squat (Weight)
EMOM 6:
1 Hang Snatch + 1 OH Squat
*Same weight

Warm-up and find a moderate/heavy weight for the EMOM

Metcon (Time)
5 Rounds:
12 Wallballs 14/20
8 Toes to Bar

Directly Into..
20 Squat Snatch 95/135

Rx+.. 105/155

Thursday’s WOD 11.12.20

Thursday’s WOD 11.12.20

Group Warm-up
Metcon (Time)
1 Minute On / 2 Minutes Off:
12/15 Calorie Bike
Max Russian Swings 24/32

*Continue until 150 Swings are completed, 30min timecap

**Scale calories as needed goal: 15-20 swings a round.

Intermediate: 8/10
Rx+.. 14/20

*Compare score to 10.22.19!