WOD

Tuesday – 03Dec2019

Tuesday – 03Dec2019

Power Clean (2 Reps every :90 for 7 Sets)
Work up to a max for the day
“Chevelle” (Time)
3 Rounds for time
7 Power Cleans (185,120)
14 Chest 2 Bars

L3: (155,95), Pull-Ups
L2: (115,75), Jumping Pull-Ups
L1: (95,55), Banded Pull-Ups

After Party
PUMPOUT
5 Rounds
10 Pendlay Rows
10 DB Curls
10 Strict Toe 2 Bars
–minimal rest between movements–

Monday – 02Dec2019

Monday – 02Dec2019

Back Squat (10×10)
-Perform a set every 2:00
-Add 10-20lbs from last week
-Use the same weight across all sets unless you find it way too easy
-Each week for the next 6 weeks you will increase the load from 10-20# per week
-Now we are getting close to failure on the last sets
“GT 350” (Time)
5-10-15-20-25-20-15-10-5
Unbroken Wall Ball Shots (20,14)
25 Double Unders after each set of wall balls

–If you fail to complete the set unbroken you must restart that set of repetitions over again–
–This includes missing the target and dropping the ball–no stopping at all with ball in hands–
–Accuracy is one of the 10 physical skills of CrossFit —

L2: (14,10), 50 Single Unders
L1: (10), Plate Hops

After Party
Knee Health:
-Banded Terminal Knee Extension – Accumulate 80each leg
-Banded Hamstring Curl – Accumulate 50 total

Saturday – 30Nov2019

Saturday – 30Nov2019

“Carb-Killer” (Time)
Teams of 2:
400m run together
100 Kb swings 53/35
400m run together (holding KB)
100 Knee to Elbows
400m run together
100 slam balls (50,30)
400m run together (holding slam ball)
100 burpees

L2: (44,26), (30,20)
L1: (35,18)

After Party
Core Burner:
-3×30 Russian Twist with a plate
-3x1min plank

Thursday – 28Nov2019

Thursday – 28Nov2019
Happy Thanksgiving everybody!

Coffey (Time)
For time:
Run 800 meters
50 Back Squats, 135#
50 Bench press, 135#
Run 800 meters
35 Back Squats, 135#
35 Bench press, 135#
Run 800 meters
20 Back Squats, 135#
20 Bench press, 135#
Run 800 meters
1 Muscle-up

In honor of U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, was killed on May 24, 2012
To learn more about Coffey click here
Scaling Weights:
L3: (115,95)
L2: (95,75)
L1: (75,55)

Scaling Reps:
L3: 40,25,10
L2: 30.20,10
L1: 25,15,10

Scaling Muscle-Ups:
L3: 1 Rope Climb
L2: 3 Jumping Bar Muscle-Ups
L1: 5 Strict Pull-Ups


Wednesday – 27Nov2019

Wednesday – 27Nov2019
Goodluck to everybody competing in the powerlifting meet!

Back Squat (3×1)
Bench Press (3×1)
Deadlift (3×1)
“Core Crush” (Time)
Part 1
Teams of 2
10 Rounds Each
250/200 Meter Row
10 Hollow Rockers
-once partner one finishes the row then partner 2 can start the row, while partner 1 does their hollow rockers. You must complete all 10 rounds of row and hollow rockers before starting part 2.
…AND then…With No REST
Part 2
Teams of 2
200 Mountain Climbers – each Leg – split reps however
100 Synchronized Abmat Situps
50 Alternating Turkish Get ups (53,35) – alternate each rep with partner and alternate arms

L3: (44,26)
L2: (35,18)
L1: TGU with DB

After Party
Pre-Thanksgiving Pump Sesh:
-5×15 DB chest fly
-4x8each arm Filly Press

Tuesday – 26Nov2019

Tuesday – 26Nov2019

Romanian Deadlift (10×10)
-Off the Rack at knee level and lower to about 4 inches off ground
-Hyper focus on hamstrings and glutes—
-Perform a set every 2:00
-Add 10-20#’s from last week
-Use the same weight across all sets unless you find it way too easy
-Each week for the next 6 weeks you will increase the load from 10-20# per week
-Today should not be to failure
“Corvair” (AMRAP – Rounds and Reps)
AMRAP 8
8 KB High Pulls
8 KB Russian Swings
8 KB American Swings
24 Double Unders

RX+ (70,53)
Rx (53,35)
Scaled (35,25)

After Party
Posterior Chain Development:
-Glute Bridge Hold – 3x1min
-KB Front Rack Reverse Lunge – 4x5each leg

*If you are doing the powerlifting meet, spend 10-15mins foam rolling*


Monday – 25Nov2019

Monday – 25Nov2019

Push Press (10×10)
-Perform a set every 2:00
-Add 10-20#’s from last week
-Use the same weight across all sets unless you find it way too easy
-Each week for the next 6 weeks you will increase the load from 10-20# per week
-Today should not be to failure
“Bellaire” (Time)
15-12-9-6-3
Push Jerk (135,95)
Pendlay Rows (135,95)
Burpees

L3: (115,75)
L2: (95,55)
L1: (75,35)

After Party
Shoulder Health:
-Banded external rotation – 4×12 each arm
-Bottoms up KB press – 3×6 each arm

Pump

Pump

DB Bench (5×10)
KB Front Rack Carry
1b) Double KB Front Rack Carry: 4 x 60 yards. Rest 60s.

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