Month: November 2018

CrossFit WOD, December 1, 2018

12/01/18 Metcon (Time) For Time: Buy-IN: 1000M Elevated Row 42 MedBall Cleans 20/14 21 Pull-Ups 30 MedBall Cleans 20/14 15 Pull-ups 18 MedBall Cleans 20/14 9 Pull-ups Cash-out: 1000M Elevated Row Scaling Options: Ring Rows, Jumping Pull-ups, Strict Pull-ups

CrossFit WOD, November 30, 2018

WOD for 11.30.18 Workout Of The Day Metcon (Time) 21-15-9 Hang Squat Snatch Toes To Bar Rx = 95/65 lbs Fx = 75/55 lbs, Hanging Knee Raises Ok Accessory Work (Optional) Metcon (Time) 100 Rower Pikes For Time Here is how you do a rower pike

CrossFit WOD, November 29, 2018

WOD for 11.29.18 Workout Of The Day Metcon (Weight) Find A Max Of This… 3 One Arm Barbell Suitcase Style Deadlifts + 50′ Carry. (must be able to complete load with both arms for weight to be scored) Weighted Strict Dips (3RM)

CrossFit WOD, November 23, 2018

WOD for 11.23.18 Workout Of The Day Metcon (AMRAP – Rounds and Reps) AMRAP x 20 8 toes-to-bars 10 DB Snatch 12-cal. row Rx = 55/35 lbs Fx = 35/20 lbs, Hanging Knee Raises