Sunday Outline: 12/1-12/7

Mon: Strength (see below) + sprint buy-in, ring dips, split jerk
Tues: Partner box jump, burpee, pullup, kb swing, jump rope
Wed: AMRAP of Sprint, Thruster, TTB + 2x30s max effort finisher
Thurs: Strength + row, tgu, mbc
Fri: Squat Snatch + Hurdle finisher
Sat: Bear Complex, HSPU, AMSU
Sun: 530p Open Gym w/ Arianna Hoffman, USAW Certified Coach

*Strength: you will need 40%, 50%, 60%, 70%, 80%, 90% of your (90%+5#) for this week

Good Reads/Views:

Catching Kayla

Beijing 2008 Weightlifting Gold

What texting does to the spine

2014-11-29 Wod

13min AMRAP

100 Single Unders

30 OHL

15 Ring Pushups

10’ Legless Rope Climb

After amrap rest 2min

Max Plank Hold

2014-11-28 Wod

Partner (both go on the run at the sme time, IGYG for everything else)

1 loop with medball or slam ball, 20/14#

80 WB

60 WAMSU

40 Burpees

10 HSWU

40 Burpees

60 WAMSU

80 WB

1 loop w/ MB or SB

2014-11-27 Wod

EMOMx21

1st: 125m Row + 3 Burpees

2nd: 7 KTE + 3 Burpees

3rd: 5 Strict Pullups + 3 Burpees

2014-11-26 Wod

Strength:

Athletes Choice  

Wod:

10, 9,...2,1

Squat Clean, 115/80#

10 AMSU (15 for Rx+)

2014-11-25 Wod

Strength:

Athletes Choice

Wod:

4 Rounds

8 DL @ 65%
24 Double Unders

12 Ball Slams, 50/35#

24 Double Unders

2014-11-24 Wod

Strength:

Athletes Choice

Wod:

12min AMRAP

5 Hang Power Snatch, 135/95#

10 Box Jump on and Over, 24/20”

30sec Forearm Plank

Sunday Outline: 11/24-11/30

Mon: Strength (see below) + Power Snatch, Box Jump on and over
Tues: Strength + DL, DU, Ball Slam + GHD finisher
Wed: Strength + Clean, AMSU
Thurs: 745a and 945a only for the Turkey Hunt EMOM of row, KTE, Pullups
Fri: 745a and 945a only for the Turkey Trot (partner chipper including running, wb, burpees)
Sat: Rope Climbs, Ring Pushups, OHL
Sun: 530p Open Gym w/ Arianna Hoffman, USAW Certified Coach

*Strength: We will be basing the next 4 weeks on 90% of your 1RM plus either 5# or 10#. Think about about how you felt this past month during your max effort sets and that you will still need to increase weight again next month. Talk to the coach for direction.

There will be an opportunity to do strength on Mon, Tues, Wed, and Sun at Open Gym.

2014-11-22 Wod

3 Rounds in Teams of 3

A- 30 KB Swings (Hybrid), 28/20  (Time Keeper)

B-  Max Zercher Squats, 155/105#

C- 10 Pullups then RRT

Burpee buy out = 200-Max Squats

2014-11-21 Wod

5 Rounds

7 Ring Dips (Rx+: Russian Dips)

12 SDL @ 50% 1RM

Buy Out: 60 BBRO

2014-11-20 Wod

Strength:

Athletes Choice

Wod:

12min AMRAP

10 Alt DB Snatch, 55/35#

200m Run

Finisher:

Rest 1min after AMRAP

1mix Max Strict Pullups (Repeat)

2014-11-19 Wod

32min AMRAP

Buy-in: 32 Burpees then AMRAP of

10 Tire Flips

18 Wallballs, 20/14#

320m Row

18 Box Jumps, 24/20”

2014-11-18 Wod

4 Rounds

5 Hang Squat Cleans w/ 2sec Pause at Bottom, 115/80#

20 Pushups (Rx+: deficit w/ 45/25# plate)

35 AMSU

Finisher: 2x Max Effort L-sit Pullups

2014-11-17 Wod

Strength:

Athletes Choice

Wod:

"The Heit Chipper"

77 Double Unders

67 OHL, 45/30# bar

57 Double Unders

47 TTB

37 Burpees

27 Squats, 45/30# bar (any position)

17 Double Unders

(150/120/60 Single Unders)

* 1 HSWU every break in Jump Rope

Sunday Outline: 11/17-11/23

Mon: Strength (see below) + The Heit Chipper
Tues: Hang Sq Clean w/ 2sec Pause, Deficit Pushups, AMSU + L-sit Pullup Finisher
Wed: Tire flips (wear layers and bring gloves), wall balls, rowing, box jumps in LONG AMRAP
Thurs: Strength + DB Snatch and Run (wear layers) AMRAP + Strict Pullup Finisher
Fri: Russian Dips, SDL, BBRO
Sat: Team Zercher Sq, KB Swing, Pullups
Sun: 530p Open Gym w/ Arianna Hoffman, USAW Certified Coach

*Strength: This is a deload week and you will only need 40%, 50%, 60% of your 90% for this week

Good Reads:

8 Positive Outcomes of the Paleo Trend

Mineral Rich Bone Broth

Natural Fix for ADHA

Sick of having to go to 2 different huts to buy pizza & sunglasses

2014-11-15 Wod

35/25 cal Airdyne Buy-In then:

10-8-6-4-2

Ball Slams, 50/35#

5-4-3-2-1

Power Snatch, 135/95#

2014-11-14 Wod

3 Rounds

30 KB Swings (USA), 24/16 kg

20 Box Jumps, 20”

10 Push Jerks, 155/110#

2014-11-13 Wod

Strength:

Athletes Choice

Wod:

Partner Karen: 10min Time Cap with Goal of 150 WB, 20/14#

A: 125m Row + 6 Jumping Pushups

B: Wallballs

If not completed, 60 IGYG burpees

2014-11-12 Wod

EMOMx18

1st: 3 DL @ 80% 1RM + max Single Under

2nd: 3 Burpees over the Bar + max AMSU

3rd: 3 HSWU + max Air Squats

2014-11-11 Wod

Ned or Sham or Ozzy

Read why HERE

2014-11-10 Wod

Strength:

Athletes Choice

Wod:

5 Rounds

100m Up Hill Sprint

5 Burpees

100m Down hill Sprint

5 Burpees

Sunday Outline: 11/10-11/16

Mon: Strength (see below) + Burprints?
Tues: Will's Bday Wod (see the Good read below)
Wed: 18min EMOM of DL (heavy), single unders, burpees, HSWU
Thurs: Strength + time capped Partner Nasty Girl Wod w/ Row
Fri: KB Swings (light), Box Jumps (low), Push Jerks (heavy) 
Sat: Ball Slam, Power Snatch
Sun: 530p Open Gym

*Strength: you will need 40%, 50%, 60%, 75%, 85%, 95% of your 90% for this week

Good Reads:

Why this Veteran's Day is Special to CFV

Shorter Day Can Affect Physical and Mental Health

The Ripple Effect

P-Francis and the Prez

2014-11-08 Wod

16min AMRAP

10 Box Jump 30, 24”

2 TGU, 75/55# (1L &1R)

80m Uneven Farmers Carry

2014-11-07 Wod

"The Skolnik Whip!"

3x7:20min AMRAP

A: 11 Burpee TTB Buy in then amrap of

44 Double Unders

11 DL, 115/80

7 Front Plate Raise, 35/15#

B: 11 Burpee TTB Buy in then amrap of

44 AMSU

11 Power Cleans, 115/80

7 HSPU

C: 11 Burpee TTB Buy in then amrap of

44 Lunges

11 CTB Pullups

7 Split Jerks, 115/80#

11 Burpee TTB Buy Out

2014-11-06 Wod

Strength:

Athletes Choice

Wod:

12-10-8-6-4-2

KB Swings (Hybrid), 32/24 kg

Ball Cleans, 30/20# (med ball or slam ball)

OHL, 30/20# (same)

2104-11-05 Wod

"Mary Really Loves Running and Burpees"
Teams of 3
800m Sled Push, 45# plate per male, 35# plate per female
A) Sled Pusher
B) OH Carry, 45/35#
C) Shuttle Hill Sprint

A can only push the sled if B has the plate overhead. Conversely is the sled is not moving, B can rest.

Shuttle sprinter goes to the top of the hill and returns meets the sled where its at (in transit).

Upon any switch, each person does 6 burpees.

2014-11-04 Wod

EMOMx12

Odd: 3 DL @ 80% 1RM

Even: 25 Double Unders + 10 Ball Slams, 35/25#

2014-11-03 Wod

Strength:

Athletes Choice

Wod:

10min Partner AMRAP

20 Weighted AMSU (Passes), 20/14# (total)

10n IGYG Burpees (total)

Sunday Outline: 11/2-11/9

Mon: Strength (see below) + Partner AMSU, Burpee
Tues: DL, Ball Slam, Double Under EMOM
Wed: KB Swings, MBC, OHL
Thurs: Strength + outdoor wod (weather permitting)
Fri: Sloane Bday Wod
Sat: Box Jump, TGU + Around the World Finisher
Sun: 600p Open Gym (CrossFit Invitational ends at 600p)

*Strength: you will need 40%, 50%, 60%, 70%, 80%, 90% of your 90% for this week

Good Reads:

Working Out: Is More Worth It?

InstaFood?

One World Trade Center

2014-11-01 Wod

3 Rounds

1min KB Swings

20sec Rest

1min Ball Throws

20sec Rest

1min Airdyne

20sec Rest

1min AMSU

20sec Rest