WOD 11/11/19
WOD 11/11/19

Back Squat (1Rm + 10Lbs x 90%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% Then… 3 Rounds For Time “Dae Han” 800 meter Weighted Run (45/35 lb) 3 Rope Climbs (15 ft) 12 Thrusters (135/95 lb) U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, CT, assigned to the 3rd Battalion,

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Endurance WOD 11/10/19
Endurance WOD 11/10/19

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: 1 Mile Run or 2000m Row 200 Double Unders 50 HSPU or 50 Push Press 115/83 or 75 Pushups 200 Lunges 50 Toes to Bar or 50 V Ups 1 Mile Run or 2000m Row Rachel

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WOD 11/9/19
WOD 11/9/19

OPEN WOD 20.5   For Time 40 Ring Muscle-Ups 80 calorie Row 120 Wall Ball Shots (20/14 lb) Partition any way   Time Cap: 20 minutes   Scaled:   For Time 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball shots, 10-lb. ball to 9 ft.   Post Reps Completed to Comments, ZEN, and Games site.  

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WOD 11/8/19
WOD 11/8/19

Strict Press: 5-5-5   then…   WWPF –  For Time 42 Hang Power Clean, 95/63  (partner holds kB OH, 53/35) 50 Alt Box Jumps, 24/20 42 S2OH, 95/63 (partner hangs)   30 Hang Power Clean  135/83 (partner holds KB OH) 50 alt box jumps, 24/20 30 S2OH, 135/83 (partner hangs)   18 Hang Power Clean

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11/7/19
11/7/19

DeadLift 3×3 70% x 3 reps 80% x 3 reps 90% x 3 + max reps   Then…   Complete 3 Full Cycles of:   20/15 Calories Air Bike and 3 Rounds of: (deadlift Cindy): 5 Pull-ups 10 Push-ups 15 Air Squats 5 Deadlifts (225#/155#)   Post Loads and Times to ZEN and Comments:  

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WOD 11/6/19
WOD 11/6/19

Cardio Junkie – AMRAP 10 Min  Flight Simulator – ReTest 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 *Max Burpees with remaining time (RX= Each Round to be done Unbroken)   CrossFit Strongman – AMRAP 10 Min  21-15-9 Sandbag G 2 Shoulder, 100/75 Floor Press, 135/93 *Max Burpees over sandbag with remaining time   Gymnastics WOD – AMRAP 10 Min  50′ Handstand

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WOD 11/5/19
WOD 11/5/19

EMOM 7 Minutes- Increase weight each minute 2 Snatch Then…… 25 Wall Balls 20 Snatch 95/63 7 Muscle Ups 25 Wall Balls 15 Snatch 135/93 7 Muscle Ups 25 Wall Balls 10 Snatch 155/103 7 Muscle Ups Brian K doing 20.2  

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WOD 11/4/19
WOD 11/4/19

Back Squat 70% x 3 reps 80% x 3 reps 90% x 3 + max reps Then… 30 – 20 – 10 reps Alt Single Arm KB Swings 53/35 Box Steps ups w/ KB Russian Twist

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Endurance WOD 11/3/19
Endurance WOD 11/3/19

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: For Ashley Simon’s 31st birthday! AMRAP 31 Minutes 31 Burpees onto Plate 45lb plate 31 Ring Rows 31 Wall Balls 31 Cal Bike or Ski 800m Run Happy birthday, Ashley!!!  

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WOD 11/2/19

20.4 For time: (20 min cap) 30 box jumps, 24 in. 15 clean and jerks, 95/63 30 box jumps, 24 in. 15 clean and jerks, 135 /83 30 box jumps, 24 in. 10 clean and jerks, 185/113 30 single-leg squats 10 clean and jerks, 225/143 30 single-leg squats 5 clean and jerks, 275/173 30 single-leg

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WOD 11/1/19
WOD 11/1/19

WWPF 75DU/75DU Relay 100 ft Synchronized single arm OH Lunge, 50/35 (switch arms every 25′) 300m/300m Famers Carry Relay, 70’s/53’s (switch every 100m) 30 Synchronized KB Swings, 70/53   75 DU/75 DU Relay 100ft Synchronized single arm OH Lunge, 50/35 200m/200m Famers Carry Relay, 70’s/53’s 25 Synchronized KB Swings, 70/53   75DU/75DU Relay 100ft Synchronized

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WOD 10/31/19
WOD 10/31/19

HAPPY FIT-O-WEEN Night of the Living DEAD-lifts   DEAD-lift 3×5:   Add 10lb to original 1 RM (percentages based on 90%)   65% x 5 reps 75% x 5 reps 85% x 5 reps+ + = amrap   Then   Zombie Survival Training.   9 Lives of:   6  Thrusters   to help in tossing a

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888-338-9366
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