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Monday – December 1

 

Part 1:

For Time:

100 Double Unders

*3 Minute Cap

Part 2:

4 Sets

1 Power Snatch

1 Hang Power Snatch

1 Hang Squat Snatch

1 Overhead Squat

*All 4 movements to be done without dropping the bar

*If you cannot overhead Squat because of mobility issues, perform 4 OH Lunges with a plate (45/25)

Part 3:

 

 

 

Saturday – November 29


2 Rounds

3 Minutes 

500 M Row

Max Rep Push Press Wall Balls

*2 Minute rest between rounds

2 Rounds

3 Minutes

50 Sit Ups

Max Rep Burpees to a Target (‘6)

*2 Minute rest between rounds

2 Rounds

3 Minutes

30 Ring Push Ups

Max Reps Double Unders

*2 Minute rest between rounds

 

 

BLACK FRIDAY Nov 28

Hero WOD

“The Sevens”

40-minute cap

7 rds for time:

7 Handstand push-ups

7 Thrusters (135/95#)

7 Knees to elbows

7 Deadlifts (245#/155#)

7 Burpees

7 Kettle-bell swings (70#/53#)

7 Pull-ups

WE WILL HAVE SCALING OPTIONS.

Wednesday – November 26

 

OPTION 1: PRE-THANKSGIVING TRADITION

100 Back Squats for time (Bodyweight)

*You must be able to complete a set of at least 10 reps at the weight you choose

*Scaling options can be weight and/or rep count

OPTION 2:

20 Minute AMRAP

30 Air Squats

20 Sit Ups

10 Burpees

 

Tuesday – November 25

 

3 Rounds

1 Minute Stations (No transition time)

Box Jumps (24/20)

KB Swings (53/35)

Barbell Row (75/55)

Double Unders 

Calorie Row

REST

*Scores will be total reps (Fight Gone Bad Style)

*Every 5 single unders will be worth 1 Double Under

 

 

 

Monday November 24

Part 1

100 push ups for time

*7 minute cap

Part 2

3 rounds

3 min on/2 min off
AMRAP
3 power cleans(135/85)
6 wall balls
9 weighted sit ups (25/15)

*start each 3 minute round where you left off

Wednesday – November 19

 

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

REST 7 MINUTES, THEN

“Karen”

150 Wall Balls (20/14)

*Compare results to September 10

Tuesday – November 18

  

Dave’s first experience with this workout in 2013.  Yeah…get your head out of the way

Crossfit Open 13.1

17 Minute AMRAP

40 Burpees to a Target

30 Snatches (75/45)

30 Burpees to a Target 

30 Snatches (135/75)

20 Burpees to a Target 

30 Snatches (165/100)

10 Burpees to a Target 

Max Snatches (210/120)

*I don’t want anyone doing this RX’d unless they have done this workout before, not even the early sets.  We will see this one again in February.

Monday – November 17

BISON BENCHMARK #4!

40 Minutes to Find:

2 Rep Max Back Squat

1 Rep Max Clean

3 Rep Max Strict Press

*Add the highest weights from each respective successful movement together

Saturday – November – 15

“Fight Gone Bad”

3 Rounds (1 Minute Stations for max reps)

Wall Balls (20/14)

Sumo Deadlift High Pull (75/55)

Box Jumps (20)

Push Press (75/55)

Row (Calories)

Rest

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Compare results to March 8, 2014.  For the three of you that were actually here at that time.

Benchmark re-do is on MONDAY!!

If you think you hit a training plateau, you may want to re-consider.  Read this