Workouts

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

Time cap: 16 min
07 Dec WOD
3x3 backsquats from rack @max 80%

8 min. E2MOM:
Hang snatch + ohs

10 min. EMOM:
Snatch
07 Dec Oly
"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good morning, 20kg
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time cap: 30 min
06 Dec WOD
Barbell Lunges
3x 10 reps

Pull-ups
3x 10 reps (strict + wide grip)

2x Superset
10 Banded leg curls + 10 banded Leg extensions
06 Dec Arnold
SINT GONE BAD
05 Dec WOD
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
04 Dec WOD
Fran Prep #1

For time:
21-15-9
Thrusters @ 43/30 kg
Pull-ups

Format:
Max unbroken reps
1 min rust
Max unbroken reps
1 min rust
etc.

Time cap: 12 min
03 Dec WOD
02 Dec WOD
"Diane"
For Time:
21-15-19
Deadlifts 102/70 kg.
Handstand Push Ups
01 Dec WOD
E2M for 30 min.
1 Snatch Pull
2 Snatch
01 Dec Oly
Five rounds for time of:
3 Squat Snatches 42,5/30 kg.
15 Overhead squats 42,5/30 kg.
Run 400 meters
30 Nov WOD
E2M for 30 min.
1 Clean Pull
2 Clean & Jerk
30 Nov Oly
Four rounds, each for time of:
800 meter run

Rest as needed between efforts

EMOMx10:
O: 30 sec. Hang from a pull up bar
E: 30 sec. Handstand Hold
29 Nov WOD
Lift:
Shoulder Press
5-5-5-5-5

Pump:
3 sets:
10 Weighted Sit Ups
50 Flutter Kicks
29 Nov Arnold
"Seperated Angie"
Four rounds for time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
28 Nov WOD
800 meter Farmers Carry with 2 DB's/KB's

3-5 sets:
In 1 minute
10/7 Cal Echo Bike
Max Sandbag over the Shoulder 40/30 kg.
Rest as needed between sets
27 Nov WOD
Sandbag Squats
3-3-3-3 reps

"Annie"
For Time:
50-40-30-20-10
Double-unders
Ab Mat Sit-ups
26 Nov WOD
"Nate"
AMRAP 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 32/24 kg.
25 Nov WOD
Back Squat
5-5-5-5 reps

2 sets:
Max Watt/RPM on the Echo Bike in 10 seconds

*use a rack
24 Nov WOD
E2M for 30 min.:
1 Clean
1 Hang Clean
1 Front Squat
24 Nov Oly
"Strongman Saturday"
With a buddy
AMRAP 20 minutes:
1000 meter Row
200 meters DB's/KB's Farmers Carry 24/16 kg.
10 Stone to Shoulder 60/40 kg.
23 Nov WOD
E2M for 30 min.:
1 Snatch
1 Snatch Balance
1 Overhead Squat
23 Nov Oly
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
22 Nov WOD
Lift:
Front Squat to Box
5-5-5-5-5

Pump:
3 sets:
10 DB's/KB's Front Rack Jumping Lunges

2 Sets:
20 DB Hammer Curls
20 DB Hammer Curls (lighter weight)
22 Nov Arnold
Deadlift
1-1-1-1-1 reps

Finisher:
5 Russian KBS AHAP
21 Nov WOD
"Tommy V"
For time:
21 Thrusters 52,5/35 kg.
12 Rope Climbs 15 ft.
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs
20 Nov WOD
25 minutes to find:
13 meter Yoke Carry AHAP

3 sets:
30 meter Sled Push AFAP
200 meter Sandbag Carry AFAP
Rest as needed between sets
19 Nov WOD
Snatch
2-2-2-2 reps

2 sets:
10 pulls for Max Watt on the Rower
18 Nov WOD
"Tabata Something Else"

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

There is no rest between exercises.
17 Nov WOD
EMOMx30:
1-10: Tall Snatch
11-20: High Hang Snatch
21-30: Hang Snatch (below knee)
17 Nov Oly
Weighted pull-ups
1-1-1-1-1 reps

3 rounds for time:
400 meter Run
50 Double Unders
16 Nov WOD
EMOMx30:
1-10: Tall Clean + Push Press
11-20: High Hang Clean + Push Jerk
21-30: Hang Clean (below knee) + Jerk
16 Nov Oly
"Diane Prep 2"
For Time:
21 Deadlifts 102/70 kg.
21 Handstand Push Ups
1 minute rest
15 Deadlifts 102/70 kg.
15 Handtand Push Ups
1 minute rest
9 Deadlifts 102/70 kg.
9 Handstand Push Ups
15 Nov WOD
Lift:
Box Squat
5-5-5-5-5

Pump:
3 sets:
10 Jumping Back Squats (~25% 1RM)

2 sets:
20 DB OH Tricep Extensions
50 Banded Push Ups
15 Nov Arnold
"Tyler"
Five rounds for time of:
7 Muscle-ups
21 Sumo-deadlift high-pull 42,5/30 kg.
14 Nov WOD
Five rounds for time of:
15 Hang squat clean 60/42,5 kg.
30 Push-ups
13 Nov WOD
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
12 Nov WOD
25 minutes to find:
13 meter Farmers Carry AHAP

With a buddy:
5 rounds for time:
200 meter Sandbag Carry 40/30 kg.
10 Sandbag over the shoulder 40/30 kg.
11 Nov WOD
"Elizabeth"
For Time:
21-15-9
Squat Cleans 61/43 kg.
Ring dips

Finisher:
Tabata
Hollow Hold
10 Nov WOD
EMOMx30:
1-10: High Hang Power Clean + Shoulder Press
11-20: Hang Power Clean + Push Press
21-30: Power Clean + Push Jerk
10 Nov Oly
Open 19.5
09 Nov WOD
EMOMx30:
1-10: High Hang Power Snatch
11-20: Hang Power Snatch
21-30: Power Snatch
09 Nov Oly
For Time:
Run 5k

EMOMx10:
3-5 Strict Pull Ups
08 Nov WOD
Lift:
Incline Bench Press
5-5-5-5-5

Pump:
3 sets:
15 Barbell Bicep Curls
15 Barbell OH Tricep Extensions

Max set Hanging Leg/Knee Raises
08 Nov Arnold
"Diane Prep 1"
For Time:
21 Deadlifts 102/70 kg.
1 minute rest
21 Handstand Push Ups
1 minute rest
15 Deadlifts 102/70 kg.
1 minute rest
15 Handtand Push Ups
1 minute rest
9 Deadlifts 102/70 kg.
1 minute rest
9 Handstand Push Ups
07 Nov WOD

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