November 2012

121113 Day 2

Day 2WOD 121113Basic Training 6-7am EMOM for 5:00 of:1 back squat2 wall climbs or 5 inchworms @ 5:00… AMRAP in 3:00 of:burpees – onto 45# plate, chest and legs must hit the floor and your head must be behind the plate (not over it!) Rest 2:00@ 10:00… 5 rounds for time of:5 squat snatch from

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Week of 121112

ShedKickers Week of 121112 CFWE SK_AMRAP in 10:00 of:50′ yoke carry3 rope ascents6 thrusters – 185 Mens’ SK_ WEDNESDAY ONLYFor Time:45 muscle-ups25 ohs – 155partition as desired Women’s SK_ WEDNESDAY ONLYFor time:30 ctb pull-ups30 unassisted dips20 ohs – 105 partition as desired

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121109 Day 5

Day 5WOD 121109 EMOM for 5:00 of:1 back squat5 box jumps – 30"/24" @ 5:00… AMRAP in 8:00 of:9 push press – 135/95 (out of racks)12 hrpu21 back/hip extensions Rest exactly 2:00…@ 15:00… EMOM for 5:00 of:1 front squat30 double unders or 5 box jumps – 30"/24"         crossfit.com    

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121107 Day 3

  Day 3WOD 121107 For time: (20:00 CAP)snatch (any way) – 2500#/1500#30 pistols (total)50 ring push-ups70 pull-upspartition as desired 2500# options:75#-33 reps95#-26 reps115#-22 reps135#-18 reps 1500# options:45#-33 reps65#-23 reps75#-20 reps85#-18 reps95#-16 reps               crossfit.com  

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