CrossFit

CrossFit 11/08/19Warm-upCoaches Choice10-15 minutes coaches choiceHomeworkWork on a movement you struggle at for 10 minutes

CrossFit 11/07/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingShe Bear Complex (Heavy Complex)1 Power Snatch 1 Overhead Squat 1 Squat Snatch 1 Overhead Squat 1 Snatch Balance 1 Overhead SquatEvery 2 minutes for 12 minutes perform 1 complex. Build to a heavy complex over the course of the 6 setsMetconMetcon (4 Rounds for reps)EMOM16 Min 1: 40 Dubs Min 2: 20 Jumping Lunges Min 3: 10 Burpees Min 4: Rest Int: 20 DU normal lunges 8 Burpees Beg: 40 Single Unders 10 Lunges 6 Burpees or 8 Sprawls try to complete each movement at most at 40 secondsHomeworkWork on a movement you struggle at for 10 minutes

CrossFit 11/06/19Warm-upCoaches Choice10-15 minutes coaches choiceSkillEMOM12 CalB, Sled Pull, Rest (AMRAP - Rounds and Reps)12 minute EMOM Min 1: 15/12 Cal Bike Min 2: 50 meter Sled Pull 4-45s/3-45s Min 3: Rest Sled Pull is facing the sled and walking backwards Intermediate 12/10 Cal Bike 3-45s/2-45s Beginner 10/8 Cal Bike 2-45s/1-45Metcon3RFT CalR, DBS, SHSPU (Time)3RFT 30 Cal Row 20 Db Snatches 50/35 (each arm) 10 Strict HSPU 14 min cap Intermediate 35/20 Reg. HSPU Beginner 20/10 Hand Release Push Ups HomeworkWork on a movement you struggle at for 10 minutes

CrossFit 11/05/19Warm-upCoaches Choice10-15 minutes coaches choiceSkill200m Farmer/OH Carry (4x200m)1 kb in Suitcase Position 1 kb in OH Position 100m per arm 200m = 1 repMetcon15-12-9 Thrust RMU 200 Run (Time)15-12-9 Thrusters 115/80 Ring Muscle-up Run 200m after each round Cap: 15 minutes Rx+ 135/95 Int: 95/65 Jumping RMU or 2:1 Ring Dips Beg: 65/45 2:1 Jumping Pullups or 1:1 Ring Transitions HomeworkWork on a movement you struggle at for 10 minutes

CrossFit 11/04/19Warm-upCoaches Choice10-15 minutes coaches choiceSupersetStrict Toes-To-Bar (6x8)Dball Hold (6x1min Heavy)1 second = 1 repMetconAMRAP10 WB + SBC (AMRAP - Reps)10 min AMRAP 3-6-9-12-15-18-etc. WB 20/14 1-2-3-4-5-etc. Sandbag Cleans 100/80 Do your best to keep the WB Unbroken every round. 3 burpee penalty anytime the WB are broken up Intermediate 14/10 80/60 Beginner 10/8 60/40 3 sprawls per dropHomeworkDon't forget to submit your Intramural scores to your team captains! If you are signed up for the open, make sure to submit your scores by 8pm tonight!

Saturday 11/02/2019Warm-upGroup stretch400 meter run Group stretchMetconZombie Vs. Human (Time)If you are alive you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them! Run 800m 20 Double Unders 40 Air Squats 60 Sit-ups 40 Kettlebell Swings (70/53) ( 53/35) 20 Ring-Rows Run 400m *If you are a Zombie you must catch at least one person. If you fail to catch somebody you must do a penalty of 25 burpees after the workout. **If you are a Human and you

Friday 11/01/2019Warm-up

Thursday 10/31/2019Warm-upWarm Up push ups, air squats, pull ups, stretch2 rounds: 15 push ups 30 second downward dog shoulder stretch 15 air squats 30 second lunge with back knee on ground 15 ring rows 30 seconds hanging from a pull up bar lat stretch drive head through shouldersWeightliftingPush Press (5x2 starting at 60%, build to a heavy double)Metcon

Wednesday 10/30/2019Warm-upWarm-up Line DrillsSkillMax height hurdle hop (Distance)Max Height 3 Rep Hurdle Hop Metcon

Tuesday 10/29/2019Warm-upWarm Up- Squat3 Rounds for Quality 10 Cal Bike 10 Air Squats 10 Walking Pistols 30 seconds Downward Dog 10 Samson StretchWeightlifting1 1/4 Back Squat (15 mins to build to a heavy triple)Drop to bottom of squat, drive up 1/4 of the way, descend to the bottom again and then stand to complete the repBack Squat (Then 4 minutes for 2x3 at today's 1 1/4 heavy)MetconAMRAP 9 DP, WB, Dubs (AMRAP - Rounds and Reps)9 min AMRAP 9 Devil's Press 50/35 18 Wallballs 20/14 45 Double Unders Int. 9 Devil's Press 35/20 18 Wallballs 14/10 27 Dubs Beg. 20/10 10/8 45