11/26/2015 Team Championship Fight Gone Bad

Happy Thanksgiving!!!!

If you have never done this…GET HERE, Most epic TEAM WOD ever!!!!!

Championship Team Fight Gone Bad

As a TEAM of 3, Alternating each minute, for 5 rds of

Wallballs

Sumo Deadlifts High Pulls 75/55

Box Jumps

Push Press

Row for Calories

11/26/2016 Row-Lift-Run

Fitness

A. 5 rds of

8 Strict rips Dips

8 Ring Rows

8 Toes thru Rings

B. For Time

500m Row

30 Deadlifts 155/105

400m Run

20 Power Cleans

500m Row

10 STO

400m Run

11/24/2015 Max Backsquat/Metcon/Core

Fitness

A. 1 RM Backsquat

B. Metcon 5 rds NOT For Time

150m Row FAST

10 DB Push Press RT

5 DB Squats

10 DB Push Press LFT

20 Flutterkicks (2ct)

C. 20-16-10

Jumping Lunges 

Step Ups

11/23/2015 Push Up Test/KB Wallball Ladder/Row

Fitness

A. Push Up Test 3 min AMRAP

1 Pushup, 1 Squat Thrust, 2 Pu, 1 Squat Thrust, 3 PU

B.  2-4-6-8-10

KB Swing American

Wall Balls 20/14

rest 2 min

C.  4 AMRAP

Max Calories Rowed

11/11/2015 Three Wise Men Tribute

JEREMY WISE, BEN WISE, AND BEAU WISE WERE THREE BROTHERS. THE “THREE WISE MEN”.

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

11/10/2015 Strict Press/ Brunswick Comp Prep

Fitness

1.  Strict Press 5 reps x 5 sets get heavy

2. 15 AMRAP

1000m Row

800m Run

20 Burpees

in the remaining time MAX WALLBALLS 20/14

Comp

1. Strict Press 8 @ 45/50/55/60/65/70%

2. Metcon 1

200m Run

21 Strict HSPU

50 Jumping Airsquats

200m Run

15 HSPU

30 GHD

200m Run

9 HSPU

20 Pullups

3.  Metcon 2

1000m Row

800m Run

15 Burpees

11/9/2015 CrossFit Lift Off

Fitness

1.  Establish a 1 RM Clean and Jerk

2.  12 AMRAP of

3 Snatch 135/95

6 Clean and Jerks

9  Pullups

54 Double Unders

Comp

1. 1 RM Snatch

2. 1 RM Clean and Jerk

3. 12 AMRAP

3 Snatch 135/95

6 Clean and Jerks

9 CTB Pullups

54 DU

11/5/2015 16AMRAP Curtis P’s/Tabata/Farmers Carry

Fitness

1.  16 AMRAP of

5 Curtis P’s (Power Clean + RT Lunge + Left Lunge + Push Press) 95/65

4 Bar Over Burpees

5 HR Pushups

200m Run

2. Tabata Plank x 3 Evo of 20 on/10 off

Front + Side + 6 inches + Side

3. 4 Laps Farmers Carry Pick Heavy KB

Comp

1. HSPU 

5 reps x 10 sets STRICT (finish the 10 Kipping if needed)

2. Metcon

“Gator”
8 rounds

5 front squat(185/125, 155/105)

26 ring pushups

3.  200m Farmer Carry 120/80 (30# bar +45/25)

11/4/2015 EMOM Ladder

Fitness

1) EMOM LADDER 2-4-6-8-10-12…

EVEN min do Kettle Bell Swings American

ODD min do Wall Balls

Keep going up the ladder until you can no longer perform the required reps in that min

2) 30-20-10

Flutterkicks 2ct

Bicycles 2ct

Comp

Make up any missed wods from MON or TUES

11/3/2015 ROW/Strict Press/16 AMRAP

Fitness

1) 10 cal row x 5 rds rest row time

2) Strict Press

5 sets of 8 rep, Get Mod Heavy

3) 16 AMRAP

20 Cal Row

30 DU/90 Singles

40 Abmat Situps

200m Run

20 Perfect Airsquats

Comp

1) Hang Snatch

5@50% and 55%/4@60 and 65/3@70 and 75/2@80 and 85

2) Clean and Jerk

5@50%/4@60 and 65/3@70 and 75/2@80 and 85

Try to go TNG

3) 10 EMOM of 10 Cal Row, GO HARD