CrossFit WOD, December 1, 2019

Smoke Show!

Smoke Em If Ya Got Em (Time)
Recap T2B progression (tic toc, aggressive tic toc, knees to chest, t2b)

EMOM 12
Min 1: 1-20 Toes to Bar
Min 2: 30 second hollow hold
Min 3: 10-20 second L-hang

No rest

EMOM ladder
KB Swings
Burpees
1 of each, 2 of each, 3 of each, etc until
The clock catches you. 10 minute cap.
Go as heavy as strength and ability allow

Rest 2 minutes

3 rounds
Run 200 meters
200 meter KB carry
RX 53/35
RX+ 70/53

CrossFit WOD, November 30, 2019

Joe’s 70th

Warm-up
Warm-up
2 Rounds:
25 Jumping Jacks
10 PVC Pass Throughs
10 PVC Good Mornings
10 Samson Lunges
5 Push Ups
5 Box Jumps

Metcon
Joe Pulizzano’s 70th (Time)
With a partner, switching off as desired [Rx+ solo mission]

7 Rounds of:

1 Muscle Up or Rope Climb
10 Calories Rowing
10 Burpee Box Jump Overs
10 Push Ups
10 Sit Ups
10 Pull Ups
10 Wall Balls
10 DB Snatch
10 Kettlebell Swings
10 Double Unders

Athletes choose weights appropriate to them. Jeff and Joe did this yesterday, Jeff was done around 45ish minutes and Joe was done around 55ish minutes. Have fun and enjoy being healthy for life!

CrossFit WOD, November 29, 2019

Post Turkey

Clean and Jerk (1-1-1-1-1-1)
Work on technique – build only as technique allows.
Metcon (Time)
21 – 15 – 9

Toes to Bar
Thrusters (95/63)
2x Double Unders

CrossFit WOD, November 28, 2019

WOOOOO! It’s Turkey DAYYYYYY!!!!!

The Gobble Wobble (Time)
With a partner, alternating full rounds for however long it takes to fry a turkey:

15 Squats
10 Sit Ups
8 Push Ups
5 Burpees
Row or Run 200 meters

RX+ 3/2 Bar or Ring Muscle Ups after burpees

CrossFit WOD, November 27, 2019

Monday

B. 60:00 GPP

Warm-up
Warm-up
EMOM x 6 MINUTES
Min 1 – Row (EZ → Moderate → Hard)
Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)

Strength
Push Press (5-3-1+*)
5-3-1*
Push Press

*Set 1 – 70% x 5
Set 2 – 80% x 3
Set 3 – 90% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1.

Workout
Metcon (Time)
12 Rounds for time:

5 Wall Balls (11ft/10ft)
3 Ring Dips
1 Full Snatch @ 70% of Max

Note snatch weight in comments.

C. STRENGTH / GYMNASTICS
Snatch Grip Deadlift (3×5)
3×5
Snatch DL*

*Pause :01 Above Knee then Continue Pull to Waist

Snatch Balance (3×3)
3×3
Non-Heaving Snatch Balance