11/27/18 Metcon (Time) 2 rounds: 10 strict press 95/65 100 m farmer carry 70/53 2 rounds: 20 push press 95/65 200 m farmer carry 53/35 Metcon (AMRAP – Rounds and Reps) AMRAP 18 5 strict pullups 10 DB snatches 50/35 200 m run
11/26/18 Front Squat (tempo 32X1 6×5 45-55%) same weight across all 6 sets Metcon (4 Rounds for reps) 4 x 4 min rounds: 30/20 cal row 25 KB swings (American) 53/35 Max burpees in time remaining Rest 2 min between rounds. *Score is # of burpees.
11/23/2018 Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24" 800m Run In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
11/22/2018 Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 Burpees In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012 Partner Style, both people run each mile
11/21/2018 Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
11/20/2018 Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups 10 min time cap Annie (Time) 50-40-30-20-10 Double-unders Sit-ups At 10:00 mark, start Annie Annie has 10:00 time cap 800m Run (Time) Max Effort 800m Run At 20:00, run 800m for time
11/19/2018 Hammer (5 Rounds for reps) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 Seconds In honor of U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, died on May 10, 2005 35 min time cap
crossfit 11/16/18 Overhead Squat (6rm from rack) Metcon (2 Rounds for reps) Partner Wod: Amrap 5 Rope Climbs -rest 3 minutes Amrap 5 Bar Muscle Ups Name of team in comments
crossfit 11/15/18 Don’t Have a Shin-cident (5 Rounds for reps) 5 Individual RFT: Row AMRAP calories in 60 seconds 40/32 *Burpee Box Jumps per remaining rep 40/32 reps to be completed per round. 1 Calorie = 1 Rep Rest as needed betweeen.
crossfit 11/14/18 Work, Rest, Repeat (6 Rounds for reps) Amrap 22 2 min. on / 2 min. off 20 Double Unders 6 Hang Power Snatch 115/80 -Rest 2 min. 10 Wallball 20/14 6 HSPU -Rest 2 min.
