WOD 111115

Max Effort
Turkish Get-Up
30 Total (15/15 RL)
use difficult but manageable weight

Timed Effort
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Post time to comments

WOD 111114

Timed Effort

"Litvinov Sprint"
3 rounds, each for time, of:
8 Front Squats, 75% 1RM
200m Sprint

Rest as needed between rounds.

The aim is to SPRINT for 200m.

Post time to comments.

Finisher

100 Hollow rocks
100 superman rocks
alternate between the rocks as needed

3 rounds:
20 meter bear crawl
10 good mornings
10 squat jumps

For Quality:
10m Lateral handstand walks (in each direction)

5 minute AMRAP:
5 deadlift (275#/185#)
10 Wall Ball shots (20#/14#)

post time in A, number of resets in B and round completed in C to comments.

WOD 111113

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

3 rounds for time:
400 meter run
15 burpees

3 minutes rest

3 rounds for time:
200m backward run
25 jumping pullups

Scale to ability and post time to comments.

WOD 111111

Max Effort
With a 20 minute cap

2 Squat Cleans every minute on the minute @ 80% 1RM until failure to complete.

rest 5-10 minutes

For Quality
30 Strict Toes to Bar

Post load and rounds completed

One size fits all

WOD 111110

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

25 Russian kettlebell swings
1 min plank

25 Russian kettlebell swings
1 min hollow body

25 Russian kettlebell swings
1 min plank

Post time to comments.