WODS

Saturday: 11/28/14

 

CrossFit:

10min warm up

10min skill: KBS

W.O.D

30 min EMOM

  • 5 KBS (70/53)
  • 5 burpee box jumps (30/24)

 

Strongman:

10min warm up

20min skill: Yoke Walk

W.O.D

15 min AMRAP, teams of 3:

10m Yoke walk

10 burpees

10m Yoke walk

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Friday: 11/28/14

CrossFit:

"The Seven"

7 rounds:

  • 7 HSPU (or HRPU)
  • 7 thrusters (135/95)
  • 7 K2E
  • 7 deadlifts (245/165)
  • 7 burpees
  • 7 KBS (70/53)
  • 7 pull-ups

 

Just Results:

2 rounds:

77 calorie row

3min rest, then

7min AMRAP:

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Woddle Gobble

Team buy in: 200 calorie row

Then, working in pairs. Each pair must complete.

40-30-20-10:

Step ups, in sync

sit ups in sync

Team 2 mile run (cumulative)

Then working in pairs, each pair must complete:

25-20-15-10-5:

Plate GTO, alternating partners, holding the top of the movement

Then: 50 team burpees (in sync)

 

Happy Thanksgiving!!

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Wednesday: 11/26/14

CrossFit and Just Results:

Partner “Linda”

Rx = Average of both body weights:

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

Deadlifts@1.5 body weight

Bench press @ body weight

Cleans @ .75 body weight

**Each person will complete all 10-1 deadlifts (alternating turns), then change the weight and complete all 10-1 bench press, then change the weight a final time and complete all 10-1 cleans. 

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Tuesday: 11/25/14

CrossFit:

10min warm up

18mins: strict press, 1RM

10mins skill, pull overs or muscle ups 

W.O.D

12min AMRAP:

  • 2 muscle ups
  • 4 HSPU
  • 8 front rack lunges (165/115)

-Or-

  • 2 pull overs
  • 2 wall walks
  • 8 front rack lunges 

 

Just Results:

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Week of 11/24/14

Weekly challenge:

Max distance handstand walk

Or

Max time handstand hold

———

Monday, 11/24/14:

CrossFit:

10min warm up:

20min skill and build: power snatch

 

For time, 20min cap:  

@135/95lbs:

50 deadlifts

40 back squats

30 hang power cleans

20 thrusters 

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Sunday: 11/23/14

Just Results:

10min warm up

W.O.D

40min cap:

“Angie”

100 pull ups

100 push ups

100 sit ups

100 squats

**Rx: completed in that order

**Not Rx: complete in any order you would like

Scaled: 50% and 75% and/or modifications to the movements

 

Fundamentals: Rope climb

 

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Friday: 11/22/14

CrossFit:

7min warm up

12min Skill and build: GTO

W.O.D

For time, 35min cap:

3 rounds: 10 GTO

After each round: 400m run

3 rounds: 10 GTO 

After each round: 20 burpees

 

Strongman:

12min warm up

Skill: stone to shoulder

W.O.D

14min partner AMRAP:

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Friday: 11/21/14

CrossFit

7min warm up

"The Other Total"

1RM: clean

1RM: bench

1RM: OHS 

 

Just Results: 

10min warm up

15mins, skill: OHS 

W.O.D

For time, 25min cap:

21-18-15-12-9-6-3:

  • OHS
  • HRPU
  • KBS 

 

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Thursday: 11/20/14

 

CrossFit:

12min warm up

Strength EMOM:

5 rounds, 5 back squats (single weight, 80-85% of 1RM)

2 min rest

5 rounds, 3 back squats (single weight, 85-90% of 1RM)

2min rest

5 rounds, 1 back squat (single weight, 90-95% of 1RM)

W.O.D

7min AMRAP:

  • 7 wallball (20/14)
  • 7 push ups
  • 7 burpees

 

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