November 2012 CrossFit WODs

November 30 – 1 Rep Max Split Jerk – THEN

  • 7 Min AMRAP
    • 21 KBSDHP 53/35
    • 12 Thrusters 75/55

November 29 – 21-15-9

  • Deadlifts 225/165
  • Box Jumps 30/24

November 28 – For Time

  • 500 M Run
  • 30 Press 95/65
  • 500 M Run
  • 30 Push Press
  • 500 M Run
  • 30 Push Jerk

 

November 27 – OHS – 2-2-2-2-2-2-2-2-2-2 – Rest 1 Minute BTWN Sets, Same Load All Sets – THEN

  • 3  – 3 Min AMRAPs – Rest 1 Min BTWN Each
    • Burpees
    • Row for Calories
    • Wall Balls 20/14

November 26 – For Time

  • 20 Goblet Squats 44/26
  • 15 T2B
  • 25 Double Unders

November 24 – Open Gym

November 23 – Open Gym

November 22 – Thanksgiving WOD – 2 RNDS

  • 7 Burpees
  • 14 Box Jumps 24/20
  • 21 Sit Ups
  • 100 M Run
  • 20 Walking Lunges
  • 7 Push Jerks 135/95
  • 14 KBS 53/35
  • 21 Air Squats
  • 100 M Run
  • 20 Walking Lunges

November 21 – “Luke Worsley” Hero WOD – 5 RNDS

  • 9 HSPU
  • 15 Ring Dips
  • 21 Thrusters 95/65
  • 200 M Run

 

November 20 – Full Clean – Max Weight

  • 3-3-3
  • 2-2-2
  • 1-1-1

November 19 – 9 RNDS

  • 9 Push Jerks 95/65
  • 9 Pull Ups
  • 9 SDHP 95/65

 

November 17 – 8 RNDS or 30 Min AMRAP

  • 7 DB Full Clean to Thruster 40/25
  • 12 Box Jumps 30/24
  • 7 Deadlifts 245/175
  • 12 SA DB OH Walking Lunges 40/25
  • 7 Burpees

November 16 – Back Squats – 3-3-3-3-3-3-3 – THEN

  • Tabata
    • Hollow Rock
    • Push Ups

 

November 15 – For Time

  • 800 M Run Buy In
  • 4 RNDS
    • 7 Front Squats 155/105
    • 7 HSPU
    • 80 Wall Balls 20/14 Cash Out

 

November 14 – On the Minute for 9 RNDS – 3 Deadlifts @ 75% Max Weight – THEN

  • 12 Min AMRAP
    • 5 Push Jerks 155/105
    • 10 Pull Ups
    • 15 KBS 53/35

 

November 13 – 4 RNDS

  • 50 Sit Ups
  • 25 Push Ups
  • 50 Air Squats

 

November 12 – “Badger” – 3 RNDS

  • 30 Squat Cleans 95/65
  • 30 Pull Ups
  • 800 M Run

November 10 – For Time

  • 50 Med Ball Cleans 20/14 Buy In
  • 5 RNDS
    • 12 Box Jumps 24/20
    • 12 T2B
    • 12 Deadlifts 185/135
    • 50 Wall Ball 20/14 Cash Out

November 9 – For Time

  • 10 Power Cleans 185/135
  • 20 Burpees
  • 30 KBS 53/35
  • 1 Mile Run
  • 30 KBS
  • 20 Burpees
  • 10 Power Cleans

November 8 – Thrusters Three Ways

  • On the Minute for 5 RNDS
    •  3 Thrusters 155/105
    • Rest 2 Minutes
    • On the Minute for 5 RNDS
      • 2 Thrusters 185/155
      • Rest 2 Minutes
      • On the Minute for 5 RNDS
        • 1 Thruster 225/185

November 7 – 3 RNDS

  • 10 OHS 135/95
  • 50 Double Unders

November 6 – Front Squats 2-2-2-2-2-2-2-2-2-2 – 70-80% 1 Rep Max, Same Load All Sets, Rest 1 Min BTWN Sets – THEN

  • 8 Min AMRAP
    • 4 Burpees
    • 8 KBS 70/44
    • 12 Walking Lunges

November 5 – 30-20-10

  • Pull Ups
  • Shoulder to Overhead 95/65
  • Jumping Back Squats 95/65

November 3 – “Grace”

  • 30 Clean & Jerks 135/95

November 2 – “Filthy 50” – For Time – 50 Reps

  • Box Jumps 24/20
  • Jumping Pull Ups
  • KBS 53/35
  • Walking Lunges
  • Knees to Elbows
  • Push Press 45#
  • Back Extensions
  • Wall Balls 20/14
  • Burpees
  • Double Unders

November 1 – Ground to Overhead – 1 Rep Max – THEN

  • CFO 12-5 WOD – 7 Min AMRAP – 3-6-9-12-15-18-21-24
    • Thrusters 100/65
    • C2B Pull Ups
By |2012-11-30T12:10:07+00:00November 30th, 2012|Workouts|Comments Off on November 2012 CrossFit WODs