November - 2019

CrossFit WOD Mindset : What's Yours?

CrossFit WOD Mindset : What's Yours?

At its core, CrossFit is about fitness as a measure of wellness, and yet... It’s easy to get caught up in a competitive mindset when it comes to our daily workouts versus a health and fitness mindset. I know, because I have fallen into this thinking trap myself more than once. For most of us, it's not about competing with others, but competing with ourselves and expecting to outdo our last workout every time. If you ask around, people will quickly assure you they have their m

Saturday, November 30th - ALL THE BIKING

Saturday, November 30th - ALL THE BIKING

M-1: T2B Work Every 1:90 X 7 Option A: 2-5 Strict T2B 3-6 Kipping Knee To Elbow 4-7 Kipping T2B Option B: 2-5 Strict Straight leg Raise AHAP 3-6 Kipping Knee tucks (Knee to elbows if possible) 4-7 Kipping Straight Leg raise Option C: 0:15-0:30 Active Hang From Bar (I.E. Engaged lats and tight hollow body) 5-10 Strict Knee Raises AHAP *AHAP (As high as poosible) *Rep ranges are there because the goal of this is CHALLENGING BUT UNBROKEN. It is okay if they c

Friday, November 29th - OLY AND SPRINTS

Friday, November 29th - OLY AND SPRINTS

M-1: Split Jerk Emom X 10 Option A: 1 Push Press + 1 Push Jerk + 1 Split Jerk *Start @60% 1RM Push Press and Build Option B: 1 Push Press + 2 Push Jerk *Start @60% 1 RM Push Press Option C: 3 Push Press M-2: Amrap 12 Option A: 10 burpee 100' Shuttle Run (Down and back) 10 DB Thruster (35/20) 100' Shuttle Run Option B: 10 burpee 100' Shuttle Run 10 DB Thruster (20/10) 100' Shuttle Run Option C: 8 burpee 100' Shuttle Run 8 DB Thruster 100' Shuttle

Thursday, November 28th - THANKSGIVING!

Thursday, November 28th - THANKSGIVING!

M-2: "THANKGIVING WOD" For Time (Teams of 2-3) 150 Calorie Bike or Row 150 KB Swing 100 Box Jump 100 Wall Ball Shots 50 Pull ups 50 DB Push Press *** One partner is holding "turkey" while other partner works (I.E. Sandbag or Wall Ball). Team chooses weight to hold, they cannot choose a seperate sandbag or wallball, only one. ANYTIME THE "TURKEY" TOUCHES THE FLOOR THROUGHOUT THE WORKOUT, the team as a pair must complete 10 penalty burpees (SO CHOOSE YOUR TURKEY WIS

Wednesday, November 27th, 2019 - Clean on top of cleans

Wednesday, November 27th, 2019 - Clean on top of cleans

M-1: Clean Complex E2MOM X 7 1 Power Clean 2 Hang Power Clean Notes: Start @60% of 1RM Power Clean and Build M-2: AMRAP 20 400m Row *1 "SPORT" COMPLEX "SPORT" COMPLEX: Option A: 6 Deadlift (115/75) 6 Hang Power Clean 6 Front Squat 6 Push jerk Option B: 6 Deadlift (95/65) 6 Hang Power Clean 6 Front Squat 6 Push Jerk Option C: 6 DB Deadlift 6 DB Hang Power Clean 6 DB Front Squat 6 DB Push Jerk *Gear 3

Tuesday, November 26th, 2019 - Snatchy CHIPPY

Tuesday, November 26th, 2019 - Snatchy CHIPPY

M-1: Snatch E2MOM X 7 2 Sets: 1 Snatch Pull 1 Squat Snatch M-2: For Time: Option A: 30 HSPU 40 KB Snatch (53/35) (20/side) (Should be from the hang) 50 Box Jump Over (24/20) 40 KB Snatch 30 C2B Option B: 30 HSPU (Abmat assisted) 40 KB Snatch (35/26) (20/side) 50 Box Jump Over (24/20") 40 KB Snatch 30 Pull Up Option C: 20 Knee Push Up/Regular Push Up 30 DB Snatch 50 Box Step Over 30 DB Snatch 20 Jumping Pull up TIME CAP: 16:00

Monday, November 25th- BACK SQUATS AND LUNG(E)S.

Monday, November 25th- BACK SQUATS AND LUNG(E)S.

M-1: Back Squat 5 - 5 -5 -5 *3 Second pause at parallel M-2: 4 RFT: Option A: 100' DB Front Rack Walking Lunge (50/35) (2 lengths of rig) 50 Double Under Option B: 100' DB Front Rack Walking Lunge (35/20) 50 Double Under Option C: 75' DB Front Rack Walking Lunge (1.5 lengths of rig) 50 Single Under TIME CAP: 12:00 IF TIME: 5 Rounds (NFT): 10 Ring Row (Feet Elevated if possible) 5 Push ups @3131 Tempo Tabata: (0:20 Work; 0:10 Rest) X 8 Rounds

Sunday, November 24th - All the STRICT WORK

Sunday, November 24th - All the STRICT WORK

M-1: 5 Sets: 8 DB Z-Press @2020 12 Banded Lat Pull Downs (https://www.youtube.com/watch?v=Rsw9rNCvnZo) M-2: For Time: Option A: 25 Calorie Bike 15 Strict Pull Up 15 Strict Ring Dip 20 Calorie Bike 12 Strict Pull Up 12 Strict Ring Dip 15 Calorie Bike 9 Strict Pull Up 9 Strict Ring Dip 10 Calorie Bike 6 Strict Pull up 6 Strict Ring Dip Option B: 25 Calorie Bike 6 Banded Pull Up 6 Banded Ring Dip 20 Calorie Bike 6 Banded Pull Up 6 Banded Ring Dip 15

Saturday, November 23rd - DB's and Complexes

Saturday, November 23rd - DB's and Complexes

M-1: Split Jerk Emom X 10 Option A: 1 Push Press + 1 Push Jerk + 1 Split Jerk *Start @60% 1RM Push Press and Build Option B: 1 Push Press + 2 Push Jerk *Start @60% 1 RM Push Press Option C: 3 Push Press M-2: For Time 10-9-8-7-6-5-4-3-2-1 Option A: DB Hang Power Clean and Push Press (50/35) *100' Farmers Carry after each set Option B: DB Hang Power Clean and Push Press (35/20) *100' Farmers Carry after each set Option C: DB Power Clean and Push Press

Friday, November 22nd - Deadlift Day!

Friday, November 22nd - Deadlift Day!

M-1: EMOM X 8 8 Barbell Front Rack lunges (Step Back) *50-55% of 1 RM Front Squat (Or 5 lb heavier than last week) M-2: AMRAP 9 Option A: 7 Deadlift (275/195) 35 Double Under Option B: 7 Deadlift (225/155) 35 Double Under Option C: 7 DB Deadlift 35 Single Under *Gear 3 *Pace from the start! This is a mid-long range workout so coming out hot will not be the answer. Combination of jumping and deadlifts will elevate that heart rate and challenge your grip end

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