WOD 11.17.19

A. 5 rounds: 30 Sec Ring Support 90 Sec Rest B. For time: 800M Run -Then- 6 rounds: 8 Handstand Push Up 10 Burpee 12 Box Jump 24/20" -Then- 800M Run

WOD 11.16.19

A. Superset Front Squat 3-3-3-3-3 Strict Pull Up 3-3-3-3-3 B. For time: 9-7-5 reps of: Squat Clean 93/65KG Bar Muscle Up

WOD 11.15.19

A. Work up to a heavy 50FT Overhead Carry B. As many rounds as possible in 15 minutes: 30 Double Under 15 Kettlebell Swings 1.5/1P 7 Push Jerk 61/43KG

WOD 11.14.19

A. Superset Bench Press 3-3-3-3-3 L-Sit Hold 5 x 20 Sec B. For time: 50/35 Cal Row 5 Rope Climb 50 Deadlift 70/49KG 5 Rope Climb 50/35 Cal Row

WOD 11.13.19

A. Work up to a heavy Split Snatch B. 4 rounds for time: 400M Run 50M Lunge

WOD 11.12.19

A. Every minute for 8 minutes: 5 Dumbbell Push Press Perform at 70% 1RM Push Press B. For time: 16-12-8 reps of: Dumbbell Snatch 70/50LB, alt. arms Chest to Bar Pull Up

WOD 11.11.19

A. Work up to a heavy Squat Clean B. "Klepto" 4 rounds for time: 27 Box Jumps 24/20" 20 Burpee 11 Squat Cleans 66/45KG

WOD 11.9.19

A. 4 rounds for max load: 1 Bear Complex Bear Complex = 7 rounds of: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Back Rack Push Press B. As many rounds as possible in 10 minutes: 15 Dumbbell Shoulder to…

WOD 11.8.19

"CrossFit Games Open 20.5" For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Time cap: 20 minutes

WOD 11.7.19

A. Superset Deadlift 2-2-2-2-2 Straight Body Lift 3-3-3-3-3 B. For time: 21-15-9 reps of: Row for Calories Chest to Bar Pull Up Burpee Over Rower