W.O.D.

Friday

Unwritten – CrossFit Functional

Bench Press (4 X 8)

2:30 clock all sets at 65%

Metcon (Time)

21-15-9

Bar muscle ups

75 du’s

18 min cap

OR

30-20-10

chest to bar/pull ups

75 du’s

Thursday

Unwritten – CrossFit Functional

Skill

15 min to work skill

Metcon (AMRAP – Rounds)

15 min amrap

5 devil press 35/50

10 lunges in place 35/50

20 sit ups

Must use same DB for both movements

Wednesday

Unwritten – CrossFit Functional

Deadlift (4 X 6)

All sets must be TNG

65%

12 minutes to complete

Metcon (Time)

20 rounds with a partner

200m runs – you go/I go

Tuesday

Unwritten – CrossFit Functional

Strict Press (3 X 10 )

10 minutes to complete

all sets at 65%

Metcon (Time)

With a partner for time

40 burpee box jump overs

4 rope climbs

40 DB step overs 35/50

4 rope climbs

40 burpee box jump overs

Monday

Unwritten – CrossFit Functional

Squat Clean (10 X 1)

10 min EMOM

Min 1-5 @ 65%

Min 6-10 @ 75%

Metcon (Time)

4 rounds for time

10 DB cleans 35/50

10 HSPU

15/20 cal erg or row

Black Friday Partner WOD

Unwritten – CrossFit Functional

Metcon (Time)

With a partner

100 cal bike

150 wall balls

100 cal row

200 push ups

100 cal erg

200m tire flip

Happy Thanksgiving!

Unwritten – CrossFit Functional

Metcon (Time)

Thanksgiving With The Girls

For Time

“Angie’s” House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

“Helen’s” House

400 meter Run

21 Kettlebell Swings (53/35 lb)

12 Pull-Ups

“Fran’s” House

15 Thrusters (95/65 lb)

“Nancy’s” House

400 meter Run

15 Overhead Squats (95/65 lb)

“Grace/Isabel’s” House

20 Ground-To-Overheads (95/65 lb)

“Kelly’s” House

400 meter Run

30 Box Jumps (24/20 in)

30 Wall Balls (20/14 lb)

SHOW UP, EVEN ON RUNNIG DAY!!

Unwritten – CrossFit Functional

Skill

15 min to work on skill

1-Mile Run (Time)

Max Effort 1-Mile Run
rest 5 min

1-Mile Run (Time)

Max Effort 1-Mile Run
try to match 1st mile time

Tuesday

Unwritten – CrossFit Functional

Sumo Deadlift (5 X 5)

build through sets – heavy but not max!

2 min clock

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
For larger classes, second group starts right after 1st group gets off the rower.

Monday

Unwritten – CrossFit Functional

Power Snatch (8 X 1)

8 min EMOM

build if it feels snappy

Metcon (Time)

3 rounds for time

10 power cleans 125/185

20 alt pistols

400 run

Rounds should not take longer than 5-6 min max. If after the first round it took you longer than 6, modify clean weight! Goal is to finish

18 min cap

pistol modifications – banded/assistance with side of rig/pistols to a box