Workouts

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
AMRAP 20 minutes:
Run 200 meters
21 Sumo deadlift high pull 42,5/30 kg.
15 Pull-ups
06 Nov WOD
Thruster
1-1-1-1-1-1-1 reps

AMRAP 5 minutes:
10 Thrusters 20/15 kg.
20 Ab Mat Sit-Ups
05 Nov WOD
Good Morning
3-3-3 reps

For Time:
30 Muscle-ups
04 Nov WOD
Strongman Workout:

1RM SB over yoke

With a buddy:

4 rounds:
200m SB carry AHAP
Heavy kb hold
Rest 1 minute
03 Nov WOD
BARBELL CYCLING

11-9-7-5-3 reps unbroken of:

Power snatch
Rest as needed

Use the heaviest weight possible
03 Nov Oly
OPEN 19.4
02 Nov WOD
BARBELL CYCLING

11-9-7-5-3 reps unbroken of:

Power clean & push jerk
Rest as needed

Use the heaviest weight possible
02 Nov Oly
"Diane"
For Time:
21-15-19
Deadlifts 102/70 kg.
Handstand Push Ups
01 Nov WOD
E2M for 30 min.
1 Snatch Pull
2 Snatch
01 Nov Oly
Anderson squat
7-7-7-7-7

3 sets:
20 bent over plate rows
20 plate good mornings
20 weighted situps
01 Nov Arnold
For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

Cut-off: 16 minuten
31 Oct WOD
Five rounds for time of:
3 Squat Snatches 42,5/30 kg.
15 Overhead squats 42,5/30 kg.
Run 400 meters
30 Oct WOD
E2M for 30 min.
1 Clean Pull
2 Clean & Jerk
30 Oct 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 Oct WOD
Lift:
Shoulder Press
5-5-5-5-5

Pump:
3 sets:
10 Weighted Sit Ups
50 Flutter Kicks
29 Oct Arnold
"Seperated Angie"
Four rounds for time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
28 Oct 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 Oct WOD
10 min EMOM
Snatch pull + muscle snatch

10 min E2MOM
Snatch pull + power snatch + OHS

10 min EMOM
Squat snatch + OHS
27 Oct Oly
Sandbag Squats
3-3-3-3 reps

"Annie"
For Time:
50-40-30-20-10
Double-unders
Ab Mat Sit-ups
26 Oct WOD
Snatch 1-1-1-1-1-1-1 reps

Finisher: Tabata pushups
Scale = banded
26 Oct Oly
"Nate"
AMRAP 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 32/24 kg.
25 Oct WOD
Floor press
7-7-7-7-7

3 sets:
15 arnold presses
20 bro-rep pushups
max plank hold
25 Oct Arnold
Back Squat
5-5-5-5 reps

2 sets:
15/10 Cal Echo Bike
10 Back Squats 20/15 kg.*
Rest as needed between sets

*use a rack
24 Oct WOD
E2M for 30 min.:
1 Clean
1 Hang Clean
1 Front Squat
24 Oct 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 Oct WOD
E2M for 30 min.:
1 Snatch
1 Snatch Balance
1 Overhead Squat
23 Oct Oly
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
22 Oct 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 Oct Arnold

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