11/26/14 WOD


Main – CrossFit

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Sumo Deadlift (3×3 building each set (get to a heavy 3))

Metcon (AMRAP – Reps)

8 min EMOM

6-10 toe to bar (10 supine leg lifts)

Calm before the Fury (Time)

4 RFT

200m run/row

15 Ab mat sit ups

12 buprees

12 min cap

11/25/14 WOD


Main – CrossFit

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Half Kneeling single arm DB/KB Press (3×8 each)

Farmer’s Carry (3x200ft (go heavy))

Egg Salad (Time)

5 RFT

6 shoulder to OH (135/85lb)

15 box jumps (24/20in)

8 min cap

11/24/14 WOD


Main – CrossFit

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Back Squat (3×3 @70% across)

Mashed up (AMRAP – Reps)

0-3:00

10 DU

10 KBS

4:00-8:00

15 DU

10 goblet squats

9:00-12:00

20 DU

10 KBS (53/35lb)
Score total reps

11/22/14 WOD


Main – CrossFit

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Parting ways (Time)

Partner WOD:

200 WBS (20/14lb)

150 push ups

100 burpee box jumps (24/20in)

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 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