Monthly Archives: November 2015

Common CrossFit Abbreviations

Feeling confused by all these CrossFit Abbreviations? Below are some common definitions of abbreviations you might see. AMRAP: As Many Rounds (or Reps) as Possible BS: Back squat BTWB: Beyond the Whiteboard. A website for tracking your WOD’s. BW (or … Continue reading

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November 30, 2015

Strength/Skill Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X0 Rest 60 seconds Plank Hold x 60 seconds Rest 60 seconds Metcon Five rounds for time of: Dumbbell Complex* x 5 reps Toes to Bar x … Continue reading

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November 27, 2015

Strength/Skill Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift Metcon In teams of two, alternate rounds and complete 7 rounds each of: 5 Deadlift* 5 Chest to Bar Pull-Ups *Load with approximately 65-70% of today’s … Continue reading

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November 25, 2015

Strength/Skill Four sets of: Push Press x 3-5 reps Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110 Rest 90 seconds MetCon For time: 10 Wall Ball Shots (20/14 lbs) 1 Ring Dip 9 Wall Ball Shots 2 … Continue reading

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November 23, 2015

Strength/Skill Every 3 minutes, for 24 minutes (8 sets) of: 3-Position Snatch (high hang, mid-thigh, then floor) Build in load over the course of the 8 sets, emphasizing good speed and mechanics. MetCon In teams of two, alternating complete rounds, … Continue reading

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November 20, 2015

Strength/Skill Five sets of: Dumbbell Shoulder Press x 4-6 reps @ 2011 Rest 60-90 seconds Farmer’s Carry x 100 Meters Rest 60-90 seconds Metcon Complete as many rounds and reps as possible in 4 minutes of: 4 Strict Pull-Ups 8 … Continue reading

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November 18, 2015

The Three Wise Men Tribute “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch 10 Burpees Over the Barbell (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) Rest … Continue reading

Posted in Box Jump Overs, Burpees over the Bar, Hang Squat Snatch, Power Clean, Pull Ups, Wall Ball, WODs | Tagged , , , , , , , , , , | Leave a comment

November 16, 2015

Strength Take 10 minutes to build to a heavy-ish Front Squat, and then… Every 3 minutes, for 15 minutes (5 sets) of: Front Squat x 3-5 reps @ 30X1 Strength/Metcon Every minute, on the minute, for 15 minutes (5 sets … Continue reading

Posted in Front Squats, Kettlebell Swings, Plank Holds, Ring Dips, Ring Row, Toes to Bar, WODs | Tagged , , , , , , , , , , | Leave a comment

November 13, 2015

Strength Take 20 minutes to build to today’s heavy Jerk MetCon In teams of two, with partners alternating complete rounds, complete 7 rounds each of: 3 Power Cleans (135/95 lbs) 6 Shoulder to Overhead (135/95 lbs) 9 Push-Ups

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November 11, 2015

Strength Six sets of: Back Squat Set 1 – 3 reps @ 75-80% Set 2 – 2 reps @ 80-85% Set 3 – 1 rep @ 85-90% Set 4 – 3 reps @ 80-85% Set 5 – 2 reps @ … Continue reading

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