WOD 12-1-20

 16 min AMRAP-

10 DB HPCL + J (5 R, 5 L)

8 T2B

6 burpees to target 

WOD 11-30-20

 EMOM x 10- 2 BSq

5 sets @ 70% - 5 sets @ 80% +

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5 rds- 

10 thruster (95/65)

30 DU 

WOD 11-27-20

 Partner "Filthy 50"

*split reps any way

*add weight to KBS, Push Press and lunge 

WOD 11-25-20

 "Birch"

Buy in- 30/21 cal AAB

20 bar MU

40 DL (225/155)

60 S2OH (115/75)

80 cal row

100 WB (20/14)

120 ft. HS Walk

This one's for you, buddy.

WOD 11-24-20

 3 x 5 min AMRAP-

200 m run

8 burpee box jump

12 sit-ups 

1:00 rest btw AMRAPs 

WOD 11-23-20

 EMOM  x 8- 2 cluster

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6 min AMRAP-

2,4,6,8.... 

1 arm DB cluster (alternate arms)

T2B

WOD 11-20-20

 Partner WOD-

Buy in- 4:00- max cal row

*share any way

Straight into- 4 rds 

30 DB SN

20 burpee over DB

10 synchro lunges 

*share SN and Burpee any way 

WOD 11-19-20

 "CrossFit Total"

Find 1RM of-

BSq

Press

DL

*three attempts for each 

WOD 11-18-20

 3 rds for completion-

:30 HS hold + max effort set strict PU

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400 m run

50 DU

25 HRPU 

Rest 2:00

Repeat 

WOD 11-17-20

 OPEN WOD 11.4

20 min AMRAP-

5 PCL (155/100)

10 T2B 

15 WB 

Welcome, Lauren!

WOD 11-16-20

 Back Rack Lunge 4 x 10 (5 each leg)

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10-20-30

KBS (70/53)

Over the box jump (24/20)

WOD 11-13-20

 10 DBall

20 ring dip

30 sit-up 

40 T2B 

30 sit-up 

20 ring dip 

10 DBall

WOD 11-12-20

 Tabata-

DU

AAB

Row

Ski

WOD 11-11-20

 "JOSH"

21-15-9 OHS (95/65)

42-30-15 pull-up

A simple thank you will never be enough.

WOD 11-10-20

 5 x 3:00 AMRAP-

40 m shuttle run

10 burpee 

1:00 rest btw AMRAPs 

WOD 11-9-20

EMOM x 10- 1 CL + 2 FSq

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2 rds- 

50 WB (20/14) 

35 SDLHP (70/53)

WOD 11-6-20

 Partner WOD- 14 min clock:

P1- 200 m run 

P2- works on AMRAP of-

3 devil press

6 S2OH (use same DBs)

9 pistol sq 

WOD 11-5-20

 10-9-8-7-6-5-4-3-2-1

DL (May work up each set) 

*40 m farmer carry after each set 

Then - 100 banded good mornings 

Welcome to Mad City, Sunny! 

WOD 11-4-20

 Press 1-1-1-1-1

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30-20-10

Hang DB PSN

15-10-5

T2B

WOD 11-3-20

 EMOM x 8- 10 WB + 5 burpees

Rest 2:00

EMOM x 8- 30 DU + 2 bar MU 

WOD 11-2-20

 5 sets- 1 Pause FSq + 1 FSq 

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7 min AMRAP-

6 HPCL (155/105)

12 Box step overs *weighted 

(use DB or KB)