11/21/14 WOD


Main – CrossFit

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Deadlift (3×3 @70% across)

Pull-ups (3 x max reps (strict) or at least band tension)

Dartanian (AMRAP – Reps)

7 min AMRAP

4 Hang Power Clean (135/95lb)

6 burpee over bar

11/20/14 STAPLES HQ


Main – STAPLES HQ

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Metcon (AMRAP – Reps)

FGB Format (Similar to 10/1)

1:00 max reps/ 1:00 rest after all movements

3 rds

Squat Jumps

Push Ups

Mountain Climbers

Hollow body hold

Burpees

11/20/14 WOD


Main – CrossFit

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Clean extension + clean (full) (5×1 building)

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

11/19/14 WOD


Main – CrossFit

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Single Arm Landmine Row (3×10 each arm)

Suitcase Carry (3x100ft)

Single arm Farmers Carry; focus on not leaning to one side or the other. Keep torso forward with no lateral lean, preventing lateral flexion

Metcon (2 Rounds for reps)

8 min EMOM

Odd- 20-30 DU

Even- 5 HSPU (2 wall walks; 10 pike push ups)

*Score as total reps for each movement completed

Deja Vu (Time)

3 RFT

50 DU

30 WBS (20/14lb)

10 min cap

11/18/14 WOD


Main – CrossFit

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Split Jerk (5×2 building w/ skill focus)

Ring Dips (6-10 reps EMOM for 6 min)

I Mustache you a question (Time)

4 RFT

12 min cap

25 KBS (russian; 53/35lb)

20 Push ups

15 toe to bar

11/17/14 WOD


Main – CrossFit

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Front Squat (3×3 @70% across)

Mashy (3 Rounds for time)

0-4:00

1 RFT

50 air squats

30 burpees

5:00-9:00

2 RFT

25 air squats

15 box jumps (24/20in)

10:00-14:00

3 RFT

10 box jumps (24/20in)

15 burpees