WOD

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2
Dec

Thursday Dec 3rd

CrossFit
Find a heavy:
Squat Clean + 2 Front Squat

3RFT
10 Front Squat 135/95
10 Pull-up
10 Wall Ball 20/14
10 Push-up

BootCamp
20 Min AMRAP
10 Dumbbell Thrusters
100m Run
10 Ring Rows
100m Run
10 Push Ups
1 Min Rest

BarBell
Snatch + Overhead Squat
4×1 @ 80%
4×1 @ 75 %

1
Dec

Wednesday Dec 2nd

CrossFit
Cap 15:00
50 Air Squat
40 KB Deadlift 50/35
30 Russian KBS
20 KB Clean & Jerk (switch 5)
10 KB Snatch (switch 5)
20 KB Clean & Jerk (switch 5)
30 Russian KBS
40 KB Deadlift
50 Air Squat
*MUST use same KB for all movement

BarBell
Power Clean + Jerk
4×1 @ 85 %
4×1 @ 80 %

30
Nov

Tuesday Dec 1st

CrossFit

Front Squat
5 x 4 @ 80%
Same weight across sets

Tabata :20/:10, 8 rd each, 1 min rest between movements
Hollow Hold
Wall Sit
Sit-ups

BootCamp
4 Rounds For Time
25 Cal Row
20 Kettle Bell Swings
15 Goblet Squats
10 Goblet Lunges Each Leg
5 Burpees

BarBell
Power snatch 10×1 @ 60 % 2 sec pause in the catch

27
Nov

Saturday November 28th

CrossFit
8 Rounds for Time (with a Partner)
5 Box Jumps (each) (tall box 30/24, switch every rep)
5 Deadlifts (each) (225/155 lb)
10 Synchronized Bar Facing Burpees
30 Sec Handstand Hold (Switch Every)
Time Cap: 40 minutes

BootCamp
6 Rounds For Time
15 Air Squats
1 Shuttle Run Red Line To Red Line
10 Russian Kettle Bell Swings
1 Shuttle Run Red Line To Red Line
5 Burbees
1 Shuttle Run Red Line To Red Line

26
Nov

Friday November 27th

With a partner
Buy in: 1000m Row (switch 250m)
Then 10 total rounds, alternate movements
5 Toe to Bar
5 Power Clean 95/65
5 Pull-up
5 Snatch 95/65
5 Chest to Bar
Cash out: 1000m Row (switch 250m)

25
Nov

Thursday Nov 26th


CrossFit
THANKSGIVING
Annie Meets Karen
50-40-30-20-10
Double Under
Sit-ups
Wallballs 20/14

BootCamp
Getting The Pie
5 Rounds 1 min At Each Station
WallBalls
Jump Rope
Alternating DB Snatch
Jumping Pull Ups
Rest

24
Nov

Wednesday Nov 25th

CrossFit
With a partner
100 Burpee over the Bar
100 Air Squat
100 Shoulder to Overhead 95/65
100 Calorie Row
Split reps however. Chipper style through the movements

BarBell
Push Press + 2 Split Jerks
Start @ 70% of push press build up over 8 Sets

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