
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
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
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!
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
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
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.
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
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
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!
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