November 2011 CrossFit WODs

November 30 – 3 RNDS

  • 30 Pull Ups
  • Loop Run (250 M)
  • 30 Push Press 95/65
  • Loop Run (250 M)
  • 30 Burpees
  • Loop Run (250 M)

November 29

  • Max Weight
    • Press 3-3-3
    • Push Press 2-2-2
    • Push Jerk 1-1-1
    • “Annie” – 50-40-30-20-10
      • Double Unders
      • Sit Ups

November 28 – 3 RNDS

  • 30 Power Snatch 75/55
  • 30 Wall Balls 20/14
  • 30 Box Jumps 24/20

November 24 – Thanksgiving Family WOD- AMRAP at each station

  •  Deadlift 185/135
  •  Tire Jumps
  •  DB Thrusters 65/45
  •  KBSDHP
  •  Sit Ups
  •  Jumping Lunges
  •  Clapping Push Ups
  •  Wall Balls 14/20

November 23 – 30-20-10

  • DB Hang Power Cleans 50/30
  • Pull Ups
  • Goblet Squats 50/30

November 22 – Deadlifts Max Weight 3-3-3-3-3 – THEN

  • 12 Min AMRAP
    • 21 Wall Balls 20/14
    • 200 M Run

November 21 – 15 Min AMRAP

  • 800 M Run
  • 2 Bear Complex
  • 4 Burpees
  • 8 K2E (Knees to Elbows)

November 19 – “Too Many Nuts” – 3 RNDS

  • 15 DB Snatch Left Arm 40/25
  • 15 Double Unders
  • 15 DB Snatch Right Arm
  • 15 Thrusters 65/45
  • 15 Pull Ups

November 18 – On the Minute for 20 Minutes

  • Snatch 95/65
  • Burpees
  • Sit Ups
  • Air Squats

November 17 – 800 M Run – REST – THEN

  • 21-15-9
    • Push Press 135/95
    • Row for Calories

November 16 – 15-12-9

  • Thrusters 135/95
  • Weighted Pull Ups 40/25

 

November 15            

  • OHS
    • 3-3-3
    • 2-2-2
    • 1-1-1
    • THEN – For Time
      • 30 OHS 95/65
      • 250 M Row
      • 20 OHS
      • 250 M Row
      • 10 OHS

November 14 – 5 RNDS

  • 40 Double Unders
  • 30 Box Jumps 24/20
  • 20 KBS 53/35

November 12 – For Time

  • 800 M Run
  • 40 Lunges
  • 40 Push Ups
  • 40 Sit Ups
  • 500 M Run
  • 30 Lunges
  • 30 Push Ups
  • 30 Sit Ups
  • 250 M Run
  • 20 Lunges
  • 20 Push Ups
  • 20 Sit Ups
  • 800 M Run

 

November 11 – For Time

  • 50 Burpees
  • 4 RNDS
    • 5 Press 135/95
    • 10 Push Press 135/95
    • 15 Push Jerk 135/95
    • 1 Mile Run

November 10

  • Press 2-2-2-2-2-2-2-2-2-2-2-2 – THEN
  • 2000 M Row (For Time) – THEN
  • 100 Push Press 95/65 (For Time)

November 9 – On the Minute for 16 Minutes

  • 3 Deadlifts 185/145
  • 6 Push Ups
  • 9 KBS 53/35

November 8 – Back Squats Max Weight 3-3-3-3-3-3-3 – THEN

  • 100 Thrusters 95/65

November 7 – For Time

  • 5 Man Makers 40/25
  • 10 Box Jumps 24/20
  • 400 M Run
  • 4 Man Makers
  • 15 Box Jumps
  • 400 M Run
  • 3 Man Makers
  • 20 Box Jumps 2
  • 400 M Run
  • 2 Man Makers
  • 25 Box Jumps
  • 400 M Run
  • 1 Man Maker
  • 30 Box Jumps

November 5 – 3 RNDS

  • 7 Deadlifts 225/165
  • 200 M Row
  • 7 Thrusters 115/95
  • 200 M Run

November 4 – “Bradshaw” – 10 RNDS

  • 3 HSPU
  • 6 Deadlifts 225/165
  • 12 Pull Ups
  • 24 Double Unders

November 3 – 20 Min AMRAP

  • 5 Thrusters 115/75
  • 10 Push Ups
  • 15 KBS 53/35
  • Crane Sprint (approx 50 M)

November 2 – 1 Rep Max Weight Clean – THEN

  • 5 Min AMRAP
    • Ground to Overhead 135/95

November 1 – 1 Rep Max Weight Split Jerk – THEN

  • “Helen” – 3 Rounds
    • 400 M Run
    • 21 KBS 53/35
    • 12 Pull Ups
By |2011-11-11T11:42:18+00:00November 11th, 2011|Workouts|Comments Off on November 2011 CrossFit WODs