WOD
CrossFit All Levels WOD, December 2, 2019

CrossFit 12/2/19

Back Squat (Build to a heavy set of 5 )
**This will be our percentage point for our following squat waves, starting next week**
Metcon (AMRAP – Rounds and Reps)
9 min amrap

35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)

**50 singles**
**Goal – 4+ Rounds**

WOD
CrossFit All Levels WOD, November 30, 2019

CrossFit 11/30/19

The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009

Female weights
Thrusters = 95# or 65-70%
DL = 175# or 65-70%
kB= 53#

WOD
CrossFit All Levels WOD, November 29, 2019

Crossfit 11/29/19

Angry Turkey (Time)
Angry Turkey Partner Wod
400m Medball Carry (run together, 1 ball per team)
80 Squat Clean Chest passes w/ ball (5 yds apart)
400m Medball Carry (run together, 1 ball per team)
80 OH Lunge w/ medball
400m Medball Carry (run together, 1 ball per team)
80 Pushups with feet on ball
400m Medball Carry (run together, 1 ball per team)
80 L-sit Swings with ball between feet
400m Medball Carry (run together, 1 ball per team)
80 Medball Stepups
400m Medball Carry (run together, 1 ball per team)

WOD
Fire WOD, November 27, 2019

FIRE 11/27/19

Metcon
5 rounds

1:00 run (sprint sides, jog ends around b-ball court)
:39 rest
30 banded hip bridges
:30 plank hold (rotate between side, side and face down
:30 rest
Metcon (AMRAP – Rounds and Reps)
16 min amrap

15 yard overhead lunge
15 sit ups
15 yard plate push
15/12 cal row

WOD
CrossFit All Levels WOD, November 27, 2019

CrossFit 11/27/19

Overhead Squat (Pausing overhead squat )
1 Squat every 1:30 x 10 rounds

Rounds 1 thru 5 – 10 second pause at bottom
Rounds 6 thru 10 – no pause

Metcon (AMRAP – Rounds and Reps)
16 min amrap

15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders

WOD
Fire WOD, November 26, 2019

FIRE 11/26/19

Metcon
12 min emom

Min1 = 10 dB bench press
Min 2 = 10/7 strict pull ups
Min 3 = :30 hollow rock/hold
Min 4 = 30 yard sled push mod
Metcon (Time)
3 rounds for time

1600/1200m bike
800/600m row
400m or 5 lap run
20 burpee step ups

WOD
CrossFit All Levels WOD, November 26, 2019

CrossFit 11/26/19

Metcon
3 Giant Sets (not for time):

10 Dumbbell Bench Press
25 Banded Pull-Aparts
10 Dumbell Stiff Legged Deadlifts
25 AbMat Sit-ups

**Rest 2 Minutes Between Sets**

Metcon (Time)
3 rounds for time

1,600 Meter Bike
800 Meter Row
400 Meter Run
20 Burpee Box Jump Overs (24"/20")

WOD
Fire WOD, November 25, 2019

FIRE 11/25/19

Metcon
BIKE

1 round
1:00 mod + 1:00 easy
Rest 1:00
7 rounds
:30 fast
:30 easy
Metcon (AMRAP – Rounds and Reps)
12 min amrap

12/9 cal row
12 wall balls
9 t2b or v-ups

WOD
CrossFit All Levels WOD, November 25, 2019

CrossFit 11/25/19

Metcon (Weight)
Barbell cycling

On the 2:00 x 5 Sets

3 Power Cleans
3 Front Squats
3 Push Jerks

Metcon (AMRAP – Rounds and Reps)
12 min amrap

3 rounds of Macho Man 135/95#
15 Toes to Bar

1 Round of "Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks