WOD

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1
Dec

CrossFit – Sat, Dec 2

Crossfit Cle – CrossFit


Stop! It’s situp time!

MetCon (Time)

For time:

2k row, ski or 4k bike

Then 5 rounds of:

10 dumbbell power clean 50/35# set

10 alternating lunge (holding dumbbell set as desired)

20 synchronized situp

Then finish with a 1k row

*Split all work as desired except the synchronized situps.

Partner MetCon

30
Nov

CrossFit – Fri, Dec 1

Crossfit Cle – CrossFit


Get low, get low, get low!

Warm-up

Weightlifting

20 minutes to establish:

Clean (1 rep max)

Use the first 10 minutes to warm up and practice good technique. In the final 10 minutes, build up to a new 1RM.

MetCon

MetCon (AMRAP – Rounds and Reps)

10 minute AMRAP:

2-4-6-8-10…

Sumo deadlift high pull 95/65#

Push press

V-up

30
Nov

CrossFit – Fri, Dec 1

Crossfit Cle – CrossFit


Get low, get low, get low!

Warm-up

3 minute erg (mild, medium, spicy)

10 spiderman and reach

10 situp and reach

10 scorpion

5 press to updog

10 crossover

15 pvc passthrough

10 squat and reach

5 K-squat

5 reps each movement with a PVC pipe:

Down and finish

High pull

High hang muscle clean

High hang clean

Low hang clean

Weightlifting

20 minutes to establish:

Clean (1 rep max)

Use the first 10 minutes to warm up and practice good technique. In the final 10 minutes, build up to a new 1RM.

MetCon

MetCon (AMRAP – Rounds and Reps)

10 minute AMRAP:

2-4-6-8-10…

Sumo deadlift high pull 95/65#

Push press

V-up

30
Nov

CrossFit – Fri, Dec 1

Crossfit Cle – CrossFit


Get low, get low, get low!

Warm-up

3 minute erg (mild, medium, spicy)

10 spiderman and reach

10 situp and reach

10 scorpion

5 press to updog

10 crossover

15 pvc passthrough

5 good morning (5 second holds)

10 squat and reach

5 reps each movement with a PVC pipe:

Down and finish

High pull

High hang muscle clean

High hang clean

Low hang clean

10 around the world

5 minutes for personal mobility (front rack encouraged)

Weightlifting

20 minutes to establish:

Clean (1 rep max)

Use the first 10 minutes to warm up and practice good technique. In the final 10 minutes, build up to a new 1RM.

MetCon

MetCon (AMRAP – Rounds and Reps)

10 minute AMRAP:

2-4-6-8-10…

Sumo deadlift high pull 95/65#

Push press

V-up

29
Nov

CrossFit – Thu, Nov 30

Crossfit Cle – CrossFit


Too much fun, what’s that mean?

Warm-up

High knees down

Butt kicks back

Tip toe

Heel walk

Samson’s stretch

High kick floor touch

Over the gate/under the gate (half right, half left)

Stiff leg bear crawl

7 minutes for mobility and workout set up

MetCon

Erg Over Crawl (7 Rounds for time)

7 rounds, each for time on a 5 minute clock:
25/20 calorie erg
10-20 box over
25-50m bear crawl
*Rx+ for a 25-50′ handstand walk.
**You must finish each round in less than 3 minutes. Scale you box height, reps and the bear crawl accordingly.

29
Nov

CrossFit – Thu, Nov 30

Crossfit Cle – CrossFit


Too much fun, what’s that mean?

Warm-up

High knees down

Butt kicks back

Tip toe

Heel walk

Samson’s stretch

High kick floor touch

Over the gate/under the gate (half right, half left)

Stiff leg bear crawl

30 seconds of lateral jumps over a line

20 elephant trunk

10 leg swings (forward/back, crossbody)

30 seconds of slap hugs

7 minutes for mobility and workout set up

MetCon

Erg Over Crawl (7 Rounds for time)

7 rounds, each for time on a 5 minute clock:
25/20 calorie erg
10-20 box over
25-50m bear crawl
*Rx+ for a 25-50′ handstand walk.
**You must finish each round in less than 3 minutes. Scale you box height, reps and the bear crawl accordingly.

28
Nov

CrossFit – Wed, Nov 29

Crossfit Cle – CrossFit


Can’t stop till you get enough!

**No Open gym from 8:30am – 11:00am today**

Warm-up

MetCon

MetCon (2 Rounds for reps)

30 minutes alternating on the minute: 15-25 wallball shot 20/14# to 10/9′

5-15 pullup

1 clean and jerk (70% for all sets)
Score total number of wallball shots = round 1, total number of pullups = round 2.

Clean and Jerk (10×1)

Perform all 10 rounds at 70% of your 1RM clean and jerk.

28
Nov

CrossFit – Wed, Nov 29

Crossfit Cle – CrossFit


Can’t stop till you get enough!

**No Open gym from 8:30am – 11:00am today**

Warm-up

3 minute erg (mild, medium, spicy)

10 situp and reach (long holds)

10 dumbbell windmill R/L

10 k-squat

10 scap pullup

10 squat and reach

5 prone swimmers

10 kip

10 pvc passthrough in an active squat

5 prone swimmers

2×5 kip to pullup

10 pvc thruster

5 minutes for personal mobility

5 minutes warming up to 70% for clean and jerks

MetCon

MetCon (2 Rounds for reps)

30 minutes alternating on the minute: 15-25 wallball shot 20/14# to 10/9′

5-15 pullup

1 clean and jerk (70% for all sets)
Score total number of wallball shots = round 1, total number of pullups = round 2.

Clean and Jerk (10×1)

Perform all 10 rounds at 70% of your 1RM clean and jerk.

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