Thursday - 211124

CrossFit WOD: Strength: Strict Press 15min build up to an RM3 Metcon: 5 Rounds for time: 5 Hang Squat Cleans (#60/40) 10 Box Jump Overs Endurance: 10 Rounds for time: Run 200m 20 Pushups Run 200m 10 Toes-to-bar

Wednesday - 201124

CrossFit WOD: Strength: Front Squat 3-3-3-3-3 Metcon: For time: 100 Double Unders 25 HSPU 50 Goblet Squats (#32/24) 25 KB Swings (#32/24) 100 Double Unders

Tuesday - 191124

CrossFit WOD: Strength: Romanian Deadlift 8-8-6-6-4-4 Metcon: AMRAP in 14min of: 3-6-9-12… +3 Russian KB Swings (#32/24) Pullups Box Jumps Endurance: AMRAP in 35min of: 30/24 Cal Bike 30 Wallballs (#10/6) 30 Pushups 30 Medball Overhead Situps (#10/6) 30 DB Deadlifts (#15/10,x2)

Monday - 181124

CrossFit WOD: Strength: E2MOM for 12min: Hang Power Snatch 2-2-2-2-2-2 Metcon: 5 Rounds for time: 30 Air-Squats 12 DB Clean and Jerks (#22.5/15,x2) Endurance: 7 Rounds for time: Row 500/400m 10 Toes-to-bar 20 Box Jumps 30 KB Russian Twists (#16/12)

Sunday - 171124

CrossFit WOD: Strength: Overhead Lunges 12min build up to an RM4 Metcon: AMRAP in 18min of: 12 Situps 9 Pushups 6 Dual DB Box Step-overs (#22.5/15,x2)

Saturday - 161124

CrossFit WOD: Strength: Barbell Good Mornings 5-5-5-5-5 *30sec Hollow Hold after each set Metcon: For time: 20 Strict Pullups 40 DB Hang Squat Cleans (#22.5/15,x2) 60 Knees-to-elbows *EMOM - 5 Burpees

Friday - 151124

CrossFit WOD: Strength: Weighted Chinups 5-5-5-5-5 Metcon: 4 Rounds for time: 30 Wallballs (#10/6) Run 400m 3 Sandbag Cleans (#75/45) Weightlifting: Part 1: 5-6 sets: 2 Muscle Squat Snatch 40-55% Part 2: Pausing Snatch Snatch 8 x 1+1 65-85% 4 x 0+1 85-95% Part 3: Power

Thursday - 141124

CrossFit WOD: Strength: 15min build up to an RM2 Front Squat Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Overhead Squats (#43/30) 5 Burpee Box Jump Overs Endurance: 5 Rounds for time: Run 800m 50 Situps 40 Air-Squats 30 Plate G2OH (#15/10)

Wednesday - 131124

CrossFit WOD: Strength: E1.5MOM for 12min (8 sets): 2 Push-Press + 1 Push-Jerk Metcon: 3 Rounds for max reps: 1min Dual KB Front Rack Lunges (#24/16,x2) 30sec Rest 1min Row (calories) 30sec Rest 1min KB Swings (#24/16) 30sec Rest 1min V-Ups 30sec Rest

Tuesday - 121124

CrossFit WOD: Skill/Strength: Rope Climb 15min practice technique *Advanced: E3MOM: Max Unbroken Legless Rope Climbs Metcon: 3 Rounds for time: 100 Double Unders 15 DB S2OH (#22.5/15,x2) 15 Toes-to-bar Endurance: AMRAP in 40min of: Run 800m 50 Situps 40 Plate G2OH (#20/15) 30 Pushups 20

Monday - 111124

CrossFit WOD: Strength: E3MOM for 15min: Weighted Ring Dips 3-3-3-3-3 Metcon: For time: 40 Wallballs (#10/6) 30 DB Snatch (#22.5/15,x1) 20 Burpees 10 Ring Muscle-ups 20 Burpees 30 DB Snatch 40 Wallballs (#10/6) Endurance: E3MOM for 36 minutes (12 sets): 300/250m Row 12 Kettlebell

Sunday - 101124

CrossFit WOD: Strength: 15min build up load for: Power Clean + High Hang Squat Clean (1+1) Metcon: For time: 21-15-9 Hang Power Cleans (#50/35) HSPU Run 400m

Saturday - 091124

CrossFit WOD: Strength: Paused Back Squat 2-2-2-2-2-2 *3sec pause at the bottom of each rep Metcon: AMRAP in 15min of: 15 Box Jump Overs 1 Rope Climb 15 KB Swings (#24/16) 1 Rope Climb

Friday - 081124

CrossFit WOD: Strength: 15min build up load for the complex: Hang Power Snatch + Hang Squat Snatch + Overhead Squats (1+1+2) Metcon: 6 Rounds for time: 20 Double Unders 8 Duel DB Snatch (#22.5/15,x2) 20 Double Unders 8 DB Overhead Lunges (#22.5/15,x2) Weightlifting: Part

Thursday - 071124

CrossFit WOD: Strength: Barbel Lunges (BTN) 15min build up load for an RM6 (3/3) Metcon: AMRAP in 12min of: 6 DB Hang Squat Cleans (#22.5/15,x2) 6 Box Jumps 6 Ring Dips Endurance: 6 Rounds for time: Row 500/400m 60 Mountain Climbers 30 Wallballs (#10/6)

Wednesday - 061124

CrossFit WOD: Strength: Weighted Pullups 2-2-2-2-2-2 Metcon: For time: Run 800m 30 Overhead Squats (#50/35) 30 Pushup-Burpees Over Bar

Tuesday - 051124

CrossFit WOD: Strength: Push-Jerk 4-4-3-3-2-2-2 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 HSPU 1-2-3-4-5-6-7-8-9-10 DB Front Squats (#22.5/15,x2) Endurance: 4 Rounds for max reps: 1min Burpees to target 2min KB Box Step-Overs (#16/12,x1) 3min Row/Bike (calories) 2min KB Swings (#16/12) 1min Toes-to-bar *1min Rest between rounds

Monday - 041124

CrossFit WOD: Strength: E3MOM for 15min: Power Clean (touch and go) 3-3-3-2-2 Metcon: AMRAP in 16min of: 12 Russian KB Swings (#32/24) 9 Toes-to-bar 6 Box Jump Overs Endurance: 10 Rounds for time: 10 Plate G2OH (#20/15) Run 200m 10 Knees-to-elbows Run 200m

Sunday - 031124

CrossFit WOD: Strength: Back Squat 5-5-5-5-5 Metcon: For time: 50-40-30-20-10 Double Unders 7 Thrusters (#60/40) 7 C2B Pullups

Saturday - 021124

CrossFit WOD: Strength: E2MOM for 12min: Barbell Bent-over Rows 4-4-3-3-2-2 Metcon: 3 Rounds for time: 10 DB Power Cleans (#22.5/15,x2) 15m Farmer Grip DB Walking Lunges (#22.5/15,x2) 20 Wallballs (#10/6) 15m Handstand Walk (or 30m bear walk)

Friday - 011124

CrossFit WOD: Strength: Tempo Front Squats @3232 12min build to heavy 2-reps Metcon: AMRAP in 20min of: Run 400m 21 Situps 15 S2OH (#43/30) Weightlifting: Part 1: 5-6 sets: 1 Muscle Snatch 1 Drop Snatch 2 OH Squat 40-55% Part 2: Santch Pull Snatch 5 x 1+2 65-80%

Thursday - 311024

CrossFit WOD: Strength: Weighted Dips 5-4-3-2-1-1-1-1 Metcon: For time: 400m Run 10 Burpees 40 KB Swings (#24/16) 10 Burpees 40 Wallballs (#10/6) 10 Burpees 40 KB Overhead Lunges (#24/16,x2) 10 Burpees 400m Run Endurance: AMRAP in 38min of: Row 800m 30 Jump Squats 100 Double Unders

Wednesday - 301024

CrossFit WOD: Strength: Push-Press 12min build up to an RM3 Metcon: For max reps: E5MOM for 15min (3sets): 100 Double Unders 4 Rope Climbs AMRAP DB Box Step-overs (#22.5/15,x2) on remaining time.

Tuesday - 291024

CrossFit WOD: Strength: E1.5MOM for 12min: Snatch Pull + Hang Squat Snatch + Overhead Squat (1+1+1) Metcon: 7 Rounds for time: Row 150/100m 8 Toes-to-bar 8 Box Jump Overs Endurance: 4 Rounds for time: Run 1600-800-400-200m 40 Situps 30 Air-Squats 20 Plate G2OH (#15/10)

Monday - 281024

CrossFit WOD: Strength: Sumo Deadlift 3-3-3-2-2 *Rest 3:00 Metcon: For time: 50 Jumping Lunges 25 KB Swings (#32/24) 50 V-Ups 25 KB Swings Endurance: For time: 50-40-30-20-10 Box Jumps Knees-to-elbows Run 800m

Sunday - 271024

CrossFit WOD: Skill: 20min Handstands Practice Metcon: AMRAP in 14min of: 5-10-15-20… +5 Pullups 4 Hang Power Cleans (#60/40) 3 Front Squats

Saturday - 261024

CrossFit WOD: Strength: E1.5MOM for 12min: Split Jerk 2-2-2-1-1-1-1-1 Metcon: For time: 50 Wallballs (#10/6) 30m Sandbag Bearhug Carry (#75/45, 15m x2) 40 Box Jumps 30m Sandbag Bearhug Carry 30 Toes-to-bar 30m Sandbag Bearhug Carry

Friday - 251024

CrossFit WOD: Strength: Box Squat 4-4-4-4-4 *2sec pause on the box before completing each rep Metcon: For time: 21-15-9 reps of: HSPU DB Power Cleans (#22.5/15,x2) Run 400m Weightlifting: Part 1: 1 High Hang pull 1 High Hang snatch 8 x 1+1 60-75% Part 2: From

Thursday - 241024

CrossFit WOD: Strength: 15min build up load for: Power Snatch + Hang Squat Snatch (1+2) Metcon: 4 Rounds for max reps: 4min AMRAP: 20 Double Unders 7 Hang Power Snatch (#40/30) 5 Burpees over the bar *Rest 1min between rounds

Wednesday - 231024

CrossFit WOD: Strength: E2MOM for 16min (alternating, 4 sets each): 1 - 6/6 DB Bent-Over Rows 2 - 30sec L-Sit Hold (accumulated, any grip or scale) Metcon: AMRAP in 10min of: 12 Wallballs (#10/6) 6 Deadlifts (#100/70) 3 Bar Muscle-ups

Tuesday - 221024

CrossFit WOD: Strength: Front Rack Reversed Lunges 6-6-6-6-6 (3/3) Metcon: 7 Rounds for time: 7 Dual DB Snatch (#22.5/15,x2) 7 Toes-to-bar 7 Burpees Endurance: AMRAP in 40min of: Run 800m 50 Situps 40 Plate G2OH (#20/15) 30 Pushups 20 Cal Row 10 Burpee Pullups

Monday - 211024

CrossFit WOD: Strength: Strict Press 5-5-5-5-5 Metcon: For time: 10-8-6-4-2-4-6-8-10 DB Box Step-Overs (#22.5/15,x2) 1 Rope Climb Endurance: 6 Rounds for time: 10 Burpee Pullups Row 500/400m 20 Wallballs (#10/6) Row 500/400m 30 Medball Situps