Monthly Archives: November 2015

11/30/15

Strength

Full clean + front squat + jerk

*find 1RM

 

EMOM 10

15 wall balls (14/20)

 

Then

 

Rest 5 minutes

 

Then

 

AMRAP 5

10 Toes 2 bar

30 double unders

 

Finisher:

Ab roll outs

10-10-10

 

Saturday partner WOD (AMRAP)

 

AMRAP 6

Find combined 1RM deadlift (1 bar – 2 separate lifts)

*score is 2 total lifts combined

 

Rest 2 minutes

 

AMRAP 5

max effort (“ME”) calorie row

 

Rest 2 minutes

 

AMRAP 4

ME kettle bell swings (35/53)

 

Rest 2 minutes

 

AMRAP 3

ME air squats

 

rest 2 minutes

 

AMRAP 2

ME burpees

 

rest 2 minutes

 

AMRAP 1

ME pullups

 

*your score is your total weight and reps combined for all AMRAP’s

**work does NOT need to be shared equally…push each other to get the most reps possible as a team!

 

11/27/15

Strength

Split jerk (from the rack)

*build up to a moderate weight with quality form and SPEED!

**this is not meant to be a 1RM or PR day (don’t worry, that’s coming real soon!).

 

WOD

“Repeat cycle” (RC):

2 rounds of with (65/95):

5 deadlifts

5 hang power cleans

5 front squats

5 Push press

5 back squats

For time:

50 double unders

RC

40 Toes 2 bar

RC

30 barbell lunges (RC weight)

RC

20 burpees

RC

10 full cleans (RC weight)

 

Cash-out:

Friday special!

“Sally-up” bicep curls (35/45)

 

11/26/15

Strength

Front squat

Strict pull ups (superset)

 

WOD (for time)

50 Calorie row

50 box jump overs

50 front squats

 

11/25/15

Skill session

Snatch pulls

3-3-3-3

Clean pulls

3-3-3-3

*this will be a pure skill session with no weight above 60% on both lifts.

**as a scaling option – with light weight – snatch grip deadlifts and clean position deadlifts will be performed to get familiar with positioning.

 

WOD (AMRAP 12)

“Lift-off’ish”

3 power snatch (65/95)

6 clean and jerk (65/95)

10 Burpees

20 air squats

 

11/24/15

Strength

Back squats

Strict press

 

WOD (AMRAP 15)

30 double-unders

20 kettle bell swings (35/53)

10 Toes 2 bar

 

11/23/15

Strength Complex

Full clean + front squat + split jerk

 

WOD* (EMOM – AMRAP)

EMOM 10

Calorie row (12/15)

Rest 3 mins

EMOM 10

10 Thrusters (65/95)

*from the evil minds of Crossfit Mayham

**if the athlete fails the EMOM at any point, the wod turns into an AMRAP for the remainder of the 10 minutes.

 

11/21/15

SATURDAY PARTNER WOD!

Inspired by “Lumberjack 20*”

 

Partner WOD (for time)

800m row/run

40 overhead squats (65/95)

800m row/run

40 Pull ups

800m row/run

40 burpees

800m row/run

40 deadlifts (135/185)

800m row/run

40 kettle bell swings (35/53)

800m row/run

40 Box jumps (20/24)

800m row/run

40 front squats (65/95)

800m row/run

*On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.

 

11/20/15

Strength/skill

Snatch balance

*skill session

**build up to a heavy, but solid, single (aka: no fails!)

 

WOD (for time)

25 alternating lunges

20 pull-ups

25 box jumps (20)

20 double-unders

25 ring dips

20 toes 2 bar

25 kettlebell swings (53/70)

20 sit-ups

25 hang “squat” cleans (65/95)

20 back extensions

25 wall-ball shots (14/20)

3 rope climbs

 

11/19/15

Strength

1) Front squat

2) Barbell Bent-over row

 

WOD (for time)

21-15-9

Deadlift

Burpee

Toes 2 bar