Monthly Archives: November 2017

CrossFit WOD, November 30, 2017

THURSDAYCrossFit Hardcore Warm-upMetconGrab a partner (Relay)
Row 200 mt x 5 each
Bike 10 cal x 10 each

21-15-9
Power Cleans 105/155
Box Jumps
Burpees

Buy out
100 Mt lunges

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CrossFit WOD, November 29, 2017

WEDCrossFit Hardcore Warm-upMetcon0-5 MIN
800 MT RUN
KB SWINGS(AS MANY AS YOU CAN)

MIN 5-10
800 MT RUN
SDLHP 55/75

MIN 10-15
400 MT RUN
POWER SNATCHES

MINT 15-20
400 MT RUN
SIT UPS

KEEP TRACK TO YOUR TOTAL REPS

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CrossFit WOD, November 28, 2017

TUESDAYCrossFit Hardcore Warm-upMetcon5 RDS
10- SQ CLEANS 95/135
30-DUBS
10-DECK SQUATS +JUMP
100 MT FARMER CARRY 35/55 KB /DB

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CrossFit WOD, November 27, 2017

MONDAYCrossFit Hardcore Warm-upPUSH PRESS (1 REP)15 MIN TO WORK ON MEDIUM/HEAVY WEIGHT PUSH PRESS(USE RACK)MetconPUSH PRESS-200MT RUN -TOES 2 BAR

RX 65/95
RX +#85/115( 35 MIN CAP)

5-RUN- 25
10-RUN-20
15-RUN-15
20-RUN-10
25-RUN- 5
20-RUN-10
15-RUN-15
10-RUN-20
5-RUN- 25

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CrossFit WOD, November 25, 2017

SATURDAYCrossFit Hardcore Warm-upMetcon20-FRONT SQUATS 65/95
10 FRONT RACK LUNGES
20 SIT UPS
10 BURPEES OVER THE BAR
800 MT RUN

20- OHS 65/95
10 FRONT RACK LUNGES
20 SIT UPS
10 BURPEES OVER THE BAR
400 MT RUN

20- POWER CLEANS 95/135
10-D/L
20-DUBS
20-SIT UPS
10- BURPEES OVER THE BAR
200 MT RUN

20- POWER CLEANS
10- D/L
20- SIT UPS
10- OVER THE BAR BURPEES
100 MT RUN

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