314 Week of 11/12
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Monday TuesdayWednesdayThursday FridaySaturday
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11/1211/1311/1411/1511/1611/17
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WarmupWarmupWarmupWarmupWarmupWarmup
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Tendon WarmupMatt Chan Warmup500m Row500m Row400m RunSpealler Warmup
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20 Quarter Squats8/8 Spiderman Lungeswith PVCActive Spiderman Stretch3 Rounds Cindy
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20 Side to Side Quarter Lunges10/10 Lateral LungesDislocatesT-GlutesWOD
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20 Quarter Squats w/Back RotationInchworm + Pushups (5-4-3-2-1)Good MorningsChild to CobraStrengthCF Linchpin - 2.12.2018
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Squat Warmup10/10 WindmillsHang Muscle SnatchCat/CowFind Max Axle C&J3 Rounds for time of:
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6 x Squat to Stand10/10 Arm Circles (Forwards/Backwards)OHSActive Pigeon Stretch50 Double-unders
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6 x Squatting T-Spine Extension10/10 Arm Pretzels2 RoundsWOD10 Overhead Squats 135/95
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6 x Single Arm Thoracic Twist
10/10 Shoulder Rolls (Forwards/Backwards)
Skill5 Good Mornings5 Rounds
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6 x Squatting OH Raise10/10 Wrist Circles2x1000m Row5 Back Squats50' Strap Yoke Walk 275/18515-12-9 reps for time of:
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6 x Squat Twist to Stand- Score is slowest time5 Stiff-Legged Deadlifts50' 2 x BW Farmers CarryClean & Jerk, 135/95
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Gymnastics5 Front SquatsChest-to-bar Pull-ups
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Strength3 RoundsWOD
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Back Squat10 Kipping Ring Pullups*From Comp Train 11/5Strength4 Rounds for time of:
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5 Rounds10 Ring Dips“Triple Double”Deadlift15 Burpees over the rower
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5 Back Squats @ 77.5%Handstand HoldAMRAP 5:3x1 @ 95%15 Calories, rowing
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5 Single Leg RDL/Leg*Scale to strict pullups sitting in bandBuy-In: 100 Double Unders15 Bench Press, 135/95
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*Use DBs or KBs for RDLsImmediately Into…WOD
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WOD12 Power Snatches (75/55)Open Workout 13.2*Rest 5 minutes between workouts.
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WOD2 Rounds4 Burpee Box Jump Overs (24/20)10 Minute AMRAP
*1st & 2nd workouts courtesy of CrossFit.com
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15 Minute AMRAP50 KBS 53/35Rest 5 Minutes5 S2OH 115/80
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10 Hang Squat Cleans 95/6540 Walking Lunges10 Deadlifts
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10 T2B30 PushupsAMRAP 5:15 Box Jumps 24/20
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10 Wall Balls 20/1420 Goblet Squats 53/35Buy-In: 100 Double Unders
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20 SitupsImmediately Into…
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8 Power Snatches (105/75)
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4 Burpee Box Jump Overs (24/20)
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Rest 5 Minutes
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AMRAP 5:
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Buy-In: 100 Double Unders
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Immediately Into…
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4 Power Snatches (135/95)
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4 Burpee Box Jump Overs (24/20)
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