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