WODS: November 2017

CALENDAR VIEW
Thursday, November 30 2017
Snatchin' Cindy
Snatchin' Cindy 10 MIN EMOM:
10-15 x AbMat Sit up   [5 x Toes 2 Bar [Strict]]

Then

10-9-8-7-6-5-4-3-2-1
Snatch (115/75)
*1 Round of Cindy After Each Round*
5 x Pull Up
10 x Push Up
15 x Air Squat
*18 MIN CAP*
Wednesday, November 29 2017
Aquaman
Aquaman Front Squat
1-1-1-1-1-1-1-1-1-1 (x10)
*Post Loads Lifted*

Then

20-14-10
Single Arm Push Jerk (24/16kg)
*30 x Jumping Lunge After Each Set*
*6 MIN CAP*
Tuesday, November 28 2017
Cyborg
Cyborg 3 Rounds, New Round Every 3 Minutes
15 x KB Swing (Choose KB to go unbroken)
[] x Muscle Up or Ring Dip (Unbroken Reps)

Then

30-25-20-15-10 Wall Ball (20/14)
25-20-15-10-5 Toes 2 Bar
10-8-6-4-2 Power Clean (155/105)   [185/125]
*13 MIN CAP*
Monday, November 27 2017
Kimery & Laine's B-Day WOD
Kimery & Laine's B-Day WOD 10 MIN EMOM:
30 x Double Under
[] x Strict HSPU
Then

'Kimmeraine'
5 MIN AMRAP:
11 x Squat Snatch (115/75)
22 x Box Jump (24/20)
19 x Burpee
88 x Air Squat
*3 MIN REST*
5 MIN AMRAP:
11 x Clean & Jerk (115/75)
24 x Pull Up
19 x Thruster (119/75)
89 x Double Under
Friday, November 24 2017
Viola
Viola 20 MIN AMRAP:
400M Run
11 x Power Snatch (95/65)
17 x Pull Up
13 x Power Clean (95/65)


U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

Wednesday, November 22 2017
Ebbing
***5:30, 6:30, 9:30AM CLASSES ONLY***

Front Squat
3-3-3-3-3-3-3

Then

21-15-9
Deadlift (225/155)   {135/95}
Toes 2 Bar
*6 MIN CAP*
Tuesday, November 21 2017
Emily Biging's B-Day WOD
Emily Biging's B-Day WOD 18 MIN EMOM:
5 x Front Squat (135/95)
10 x Box Jump (24/20)
*If you cannot complete within minute, finish the round and then rest until the top of the next minute*
*Score is total rounds completed*
Blake Wilkins' B-Day WOD (2014CFGames 21-15-9 Complex) 8 x Deadlift
7 x Power Clean
6 x Snatch
8 x Pull Up
7 x C2B Pull Up
6 x Bar Muscle Up
6 x Deadlift
5 x Power Clean
4 x Snatch
6 x Pull Up
5 x C2B Pull Up
4 x Bar Muscle Up
4 x Deadlift
3 x Power Clean
2 x Snatch
4 x Pull Up
3 x C2B Pull Up
2 x Bar Muscle Up
*12 MIN CAP*

Rx: (155/115)
Masters Rx: (105/85)

Last Done 29 JUN 2017
Friday, November 17 2017
Adam Gray's B-Day WOD
Adam Gray's B-Day WOD Squat Clean
1-1-1-1-1-1-1
*20 MIN CAP*

Then

"Grace"
30 x Clean & Jerk (135/95)
*5 MIN CAP*

Last Done 11 APR 2017
Thursday, November 16 2017
Korg
Korg 5 Rounds:
12 x Deadlift (185/125)   {135/95}
15 x Pull Up
18 x Burpee
40 x Double Under
*18 MIN CAP*
Wednesday, November 15 2017
Skurge
Skurge 5-5-5-5-5
Front Squat
*20 MIN CAP*

Then

5 MIN AMRAP:
10 x Power Clean (115/75)  {75/55}
20 x Jumping Lunge
Tuesday, November 14 2017
Karen
Karen 10 MIN EMOM:
3 x Snatch (Quick Singles)
[] x Muscle Up (Ring or Bar)

Then

'Karen'
150 x Wall Ball (20/14)

Last Done 23 MAY 2017
Monday, November 13 2017
Nicole Fleming's B-Day WOD
Nicole Fleming's B-Day WOD 400M Run
40 x Snatch (75/55)
400M Run
40 x Handstand Push Up
400M Run
40 x C2B Pull Up
400M Run
40 x Squat Clean (75/55)
400M Run
KB Swing (24/16kg)
400M Run
40 x Burpee Box Jump Over (24/20)
*30 MIN CAP*
Thursday, November 9 2017
Heimdall
Heimdall 10 MIN EMOM:
3 x Hang Squat Clean
3-6 x Chest 2 Bar Pull Up
*Post Load & # of C2B*

Then

10 MIN AMRAP:
12 x HSPU
12 x Deadlift (155/105)
*Scale HSPU w/ Regular Push Up
Thursday, November 9 2017
Poirot
Poirot 5-10-15
Bar Muscle Up
Squat Snatch (135/95)   {95/65}
Box Jump Over (40/30)   {30/24}
*16 MIN CAP*
Wednesday, November 8 2017
Valkyrie
Valkyrie Deadlift
1-1-1-1-1-1-1-1-1-1 (10x)
*20 MIN CAP*

Then

6 MIN AMRAP:
15 x Push Press (75/55)   {55/35)
10 x Bar Facing Burpee
15 x Jumping Air Squat
Tuesday, November 7 2017
Mandrake
Mandrake 8 Rounds:
5 x Power Clean (135/95)   [185/125]   {95/65}
15 x Wall Ball (20/14)
30 x Double Under
*18 MIN CAP*

Last Done 21 JAN 2014
Battle of the Barbells Bear Complex WOD (Modified)

For time:

3 x Strict Pull Up

5 x Bear Complex (135/95)

6 x Strict Pull Up

4 x Bear Complex (145/100)

9 x Strict Pull Up

3 x Bear Complex (155/105)

12 x Strict Pull Up

2 x Bear Complex (165/110)

15 x Strict Pull Up

1 x Bear Complex (175/115)

 

Rx plus:

1-2-3-2-1 Rope Climb

Bear Complex Rep Scheme Is Same 

Men: 135/155/185/205/225

Women: 105/115/135/145/155

*15 Min Cap*

Friday, November 3 2017
Thor: Ragnarok
Thor: Ragnarok 21-15-9
Ring Dip
Goblet Squat (24/16kg)   {16/12}
KB Swing (24/16kg)   {16/12}
*7 MIN CAP*
*10 x Burpee Penalty for Breaking Up Sets*
Thursday, November 2 2017
Lipsey's B-Day WOD
Lipsey's B-Day WOD 10 Rounds:
33 x Double Under
1 x Clean & Jerk
*9 MIN CAP*
*Score = Total Pounds Lifted. If you miss a rep, move on to next round. No re-attempts*

Then

30 x Hang Clean
3 x Bar Muscle Up
30 x Hang Snatch
3 x Bar Muscle Up
30 x Push Press
3 x Bar Muscle Up
30 x Overhead Squat
3 x Bar Muscle Up
30 x Front Rack Lunge
3 x Bar Muscle Up
Rx: (75/55)   {45/35}
*14 MIN CAP*
*Barbell Should Be Unbroken... mostly
Wednesday, November 1 2017
Holocene
Holocene 3-3-3-3-3-3-3 
Deadlift

Then

For Time:
50 x Pull Up
50 x Jumping Air Squat
*7 MIN CAP*

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