Week of November 13th 2017

We had a Veterans' Week (November 5-11) so every single day this week we will be doing a Hero WOD. The CrossFit Hero WODs are some of the most intense workouts that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of fallen Heroes. Don’t think to your self, I can’t do that or it looks to hard. Instead focus on what you can do and scale where needed. These WOD’s are tough but the order in which we programmed them is very do-able. I encourage everyone to make all the days if possible.

Monday, November 13th 2017

A.
“McGhee”
30 min. AMRAP
5 Deadlifts 275/185lbs
13 Push Ups
9 Box Jumps 24/20”

Tuesday, November 14th 2017

A.
Skill work:
Learning kipping pull up

Advanced (work on their own while rest of the class learning kipping pull ups):
10 min. AMRAP
4 Kipping C2B Pull Ups + 2 Bar Muscle Ups
(must be completed as a complex, unbroken, without letting go of the bar)

B.
“Randy”
For time:
75 Power Snatches 75/55lbs
Time cap 10 min.


C.
10 min. easy bike or row

Wednesday, November 15th 2017

A.
“Ship”
9 Rounds for time
7 Squat Cleans 185/135lbs
8 Burpee Box Jumps 36/30”

B.
10 min. easy bike or row

Olympic weightlifting class

A.
BTN Push Press - in 6 sets work up to a heavy set of 5 (go every 2 min.)


B.
Work up to a heavy set of

3 Deadlifts + 3 Hang Squat Cleans + 3 Push Jerks + 3 Front Squat

*must be completed as a complex, unbroken, without letting go of the bar or resting it on the ground. Rest as long as you need between rounds.

 

C.

Work up to a heavy set of 1 Power Snatch + 1 Hang Power Snatch (drop and go, go every 90 sec.)

D.

Snatch Deadlift 4 x 9 @ 100% of C

E.
Cool Down - 10 min. easy run, bike or row

Thursday, November 16th 2017

A.
“Holleyman”
30 Rounds for time
5 Wall Balls 20/14lbs
3 Handstand push-ups
1 Power Clean 225/155lbs

B.
10 min. easy bike or row

Friday, November 17th 2017

A.
“Jack”
20 min. AMRAP
10 Push press 115/75lbs
10 Kettlebell swings 24/16kg
10 Box jumps 24/20”

B.
10 min. easy bike or row


Saturday, November 18th 2017

A.
“The Chief”
5 Rounds
3 min. AMRAP
3 Power Cleans 135/95lbs
6 Push Ups
9 Squats
rest 1 min.

B.
10 min. easy bike or row

Sunday, November 19th 2017

A.
"Nutts"
For time:
10 Handstand push-ups
15 Deadlift 250/165lbs
25 Box jumps 30/24”
50 Pull-ups
100 Wallball shots 24/20”
200 Double-unders
Run 400 meters with a 45/35# plate

Olympic weightlifting class

A.
BTN Push Press - in 6 sets work up to a heavy set of 5 (go every 2 min.)

B.
Work up to a heavy set of

1 Snatch Deadlifts + 1 Hang Squat Snatch + 1 BTN Snatch Grip Push Press + 1 Overhead Squat

*must be completed as a complex, unbroken, without letting go of the bar or resting it on the ground. Rest as long as you need between rounds.

 

C.

Work up to a heavy set of 1 Power Clean and Jerk (7-10 total sets, go every 90 sec.)

D.

Clean Grip Deadlift 4 x 9 @ 100% of C (TnG)

E.
Cool Down - 10 min. easy run, bike or row

Oleksiy Dakhno