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Day 2WOD 171128 warm-up – Coach’s Choice Athlete’s can choose between the bike or row, but must stay with it from A-DA1. 4:00 bike or row @ 90% aerobic effort… rest 1min, then A2A2. @ 5:00 on timer… EMOM 5:005 burpees + 6 db g2oh… nte 50/35@ 10:00 on timer, start B1B1. 4:00 bike or row […]

Day 1WOD 171127 warm-up – Coach’s Choice A1. 5-7 cgbp @ 30X1 tempo… rest 30sec, then A2A2. 10 dumbbell deadlifts… rest to 3:00, then back to A1, x 3(0:00, 3:00, 6:00)rest to 10:00 on timer, then B’sB1. wall ball cluster – 8. 8. 8. 8. 8., rest 10sec @ dots & in-between B1 & B2 B2. pull-up/jpu/ring

Day 5WOD 171124Repeat WOD 161125AM Heats only… 7, 8, 9, 10 warm-up – Coach’s Choice A. “Filthy 50”1 set for time of: (this list is the CrossFit Rx’d version)50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 16kgWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20

Day 3WOD 171122 warm-up – Coach’s Choice A1. 6-8 dumbbell chest press… no rest b/t A1 & A2A2. heavy sled push, one direction… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 12:00 on timer, then BB. AMRAP 18:00 @ 80-90% effort18 burpees15 bjsd – 24”/20”12 shoulder to

Day 2WOD 171121 warm-up – Coach’s Choice A. 4 x 250m/200m row @ 90-95% effort. rest 1min b/t setsrest to 10:00, then BB. EMOM 10:00evens – 9 db thrusters… dumbbells nte 60/45odds – 35 double unders (40sec attempts)C starts @ 20:00 on timerC. 4 x 250m/200m row @ 90-95% effort, rest 1min b/t setsrest to

Day 1WOD 171120 warm-up – Coach’s Choice Choose a complex you love, and build a barA. EMOM 5:00… build bar each setOption 1:1 power clean + 1 hang squat clean + 1 clean & jerkOption 2:1 power snatch + 1 hang (squat) snatch + 1 (squat) snatchrest to 10:00, then BB. Complete workload for time…

Day 5WOD 171117Repeat WOD 161228(“B’s” repeat WOD 160302) warm-up – Coach’s Choice A. 5 x 10sec AD sprints @ 100% effort, sprint every 2min(0:00, 2:00, 4:00, 6:00, 8:00)rest to ~5:00, then B’sB1. @ 0:00… 3 sets @ 85-95% effort… barbells not to exceed 115/75 (for all B’s!)5 hang power cleans7 burpees over bar9 bjsd –

Day 4WOD 171116Repeat WOD 161128 warm-up – Coach’s Choice A. 5 x 3 front squats @ 80% 1RM (from 161109)… squat every 3min3. 3. 3. 3. 3. – 6-8 seated dumbbell shoulder press @ dotssquat @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 20:00 on timer, then B’sB1. 3:00 – row/bike for max calories @ 90%

Day 3WOD 171115 – Bring A Friend! warm-up – Coach’s Choice A. AMRAP 6:00 @ 80-90% effort5 pull-ups/jpu/ring row10 strict push-ups15 air squatsrest 4:00, then BB. AMRAP 6:00 @ 80-90% effort10 wall balls10 burpees10 kb swingsrest 4:00, then CC. AMRAP 6:00 @ 80-90% effort10/7 calorie Assault Bike9 dumbbell push press30sec FLRD. post WOD recovery

Day 2WOD 171114 warm-up – Coach’s Choice A. 3 sets @ 80% effort10 strict db curl & press… both arms at same time… do not put dumbbells down until you reach 10 reps60sec forearm plankrest to 15:00 on timer, then BB. CFG Open WOD 15.5… Complete workload for time27-21-15-9row caloriesbarbell thrusters… nte 95/65C. post WOD recovery