November 2014


TEAM WOD @ NOON ONLY! WOD: In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1- 10 Box Jumps 5 Pull-Ups Station 2- 10 Burpees 5 Dumbbell Ground to Overhead Station 3- 300 Meter Run w/Med Ball Teammates can only rotate

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“28. You go on vacation, and you WOD alone because the thought of not WODing for a week is too much.” This is Exactly What Happens When You Start Doing CrossFit WOD: A. Take 15 minutes to build to a heavy Power Clean B. In 12 minutes, complete as many ladders as possible from 1

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WOD: A. 3 sets of: Ring Rows x 8-10 reps Rest 45 seconds Lateral Lunges x 8-10 reps each leg Rest 45 seconds Partnered Leg Tosses x 15-20 reps Rest 45 seconds B. Complete as many reps as possible in 7 minutes of: 3 Thrusters (65,95#) 3 Pull-Ups 6 Thrusters 6 Pull-Ups 9 Thrusters 9

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WOD: A. Four sets of: Front Squat *Set 1 – 3 reps @ 60% *Set 2 – 3 reps @ 70% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85-90% *If set 4 felt good: Set 5 – 1 rep @ 95-100% Tall Box Jumps x (rest 5-7 seconds

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WOD: A. Power Clean skill work + Five sets of: Every other min OTM x 10 min total: Power Clean x 1.1.1 (rest 10 seconds between singles, increase weight each of the 5 rounds) B. Three sets of: Against a 2-minute running clock, complete as many rounds and reps as possible of: Burpees x 5

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Champions aren’t made in the gyms. Champions are made from something they have deep inside them — a desire, a dream, a vision. -Muhammad Ali WOD: A.Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds

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