MONDAY 30 NOVEMBER

WEEKEND WASHOUT #4

Station 1

5 Rounds of 45 secs on and 15 secs off (15mins)

Barbell Thrusters

Burpees to Plate

KB Swings

-Rest 4 Mins-

Station 2

5 Rounds of 45 secs on and 15 secs off (15mins)

Cal Row

No Push Up Burpee

Alt DB Hang Clean and Jerk

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TUESDAY 1 DECEMBER

OVERHEAD STRENGTH

Every 90 seconds for 8 Rounds as an unbroken complex complete:

5 – Push Jerks (60/40 or 50/35kg or 40/30kg or 30/20kg)

3 – Push Presses

1 – Strict Press

HANG IN THERE #4

For Time:

21 – 18 – 15 – 12 – 9

Hang Power Snatch @50/35 or40/30kg or 30/20kg or 25/15kg

9 – 12 – 15 – 18 – 21

Box Jump Over

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WEDNESDAY 2 DECEMBER

GYMNASTIC CONDITIONING

4 Rounds             

40 secs Strict Pull Ups

20 secs Rest

40 secs Hand Release Push Ups

20 secs Rest

40 secs L-Sit Hang/ Knee-Raise Hang

20 Secs Rest

DEADLY DUMBBELLS #4

AMRAP 20

Max Single Arm Alt Devils Press With 8 Goblet Squats E2MOM

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THURSDAY 3 DECEMBER

STRONG PEOPLE ARE HARDER TO KILL #4 -Part A

Every 90 seconds of 15mins

Complete 1 Heavy Power Clean (Escalating optional)

STRONG PEOPLE ARE HARDER TO KILL #4 – Part B

On a 15 Minute Running Clock

0:00 – 4:59

30 – Clean and Jerks @60/40kg or 50/35kg or 40/25kg or 30/15kg

5:00 – 9:59

25 – Clean and Jerks @80/55kg or 70/50kg or 60/40kg or 40/25kg

10:00 – 15:00 Max – Clean and Jerks @100/70 or 80/55 or 70/50 or 50/35kg

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FRIDAY 4 DECEMBER

FLASH FRIDAY #4

Station 1

Every 3 mins for 15 mins complete

60 – Double Unders (60 plate hops/90 single skips)

200m Run

Rest 5

Station 2

250/200m Row 60 – Double Unders (60 plate hops/90 single skips)

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SATURDAY 5 DECEMBER

HEY BUDDY #4

“Mamma CrossFit”

For Time (in pairs):

AMRAP 40

70/50 – Cal Row

80 – Deadlifts @70/50kg or scale as needed

70/50 – Cal Row

70 – Cleans

70/50 – Cal Row

60 – Back Squats

70/50 – Cal Row

50 – Shoulder to Overhead

MONDAY 23 NOVEMBER

WEEKEND WASHOUT #3

6 Rounds of:

1 min – Max Cal Row

1 min – Max No Push Up Burpee

1 min – Max Double Unders

1 min – Max Box Jumps 1 min – Rest

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TUESDAY 24 NOVEMBER

OVERHEAD STRENGTH

E3MOM for 5 Rounds:

Max Strict Press until failure (50/35) or (40/30) or (30/20)

Into Max Push Press until failure

Into Max Push Jerk  until failure

(NB: All UNBOKEN)

HANG IN THERE #3

AMRAP 7:

3-6-9 and REPEAT

Unbroken Hang Power Clean (40/30)

Unbroken Thrusters

**REST 3 MINS**

AMRAP 5:

2-4-6 and REPEAT

Unbroken Hang Power Clean (50/35)

Unbroken Thrusters

**REST 3 MINS**

AMRAP 3:

1-2-3 and REPEAT

Unbroken Hang Power Clean (60/40)

Unbroken Thrusters

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WEDNESDAY 25 NOVEMBER

GYMNASTIC CONDITIONING

Tabata Push Ups

Rest 2 Mins

Tabata Tuck Ups/Sit Ups (NB: Tuck Ups are preferred)

Rest 2 Mins

Tabata Ring Rows

DEADLY DUMBBELLS #3

AMRAP 16:

16 Alt DB Hang Power Snatch

16 Alt Dumbbell Lunges

16 DB Push Press 8 DB Weighted Burpee (no jump at the top)

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THURSDAY 26 NOVEMBER

STRONG PEOPLE ARE HARDER TO KILL #3 -Part A

E2MOM

10-9-8-7-6-5-4-3-2-1

Unbroken Deadlifts

Adding Weight Each Round

STRONG PEOPLE ARE HARDER TO KILL #3 – Part B

For Time (Cap 20 mins)

80 Back Squats (60/40/) or (50/30) or (40/20)

Run 200m every time you drop the bar INCLUDING after the last rep

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FRIDAY 27 NOVEMBER

FLASH FRIDAY #3

2 Rounds:

AMRAP 7:

Max Meter Row

REST 3 Mins

AMRAP 7:

Max 20m Shuttles

REST 3 Mins

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SATURDAY 28 NOVEMBER

Hey Buddy #3

For Time (in pairs):

200 Double Unders

40 Cal Row

60 American Swings

40 Cal Row

60 Deadlifts (60/40) or (50/30) or (40/20)

40 Cal Row

60 Push Jerks

40 Cal Row

60 Front Squats

40 Devils Press

MONDAY 16 NOVEMBER

WEEKEND WASHOUT #2

AMRAP 5

20 – Double Unders

20 – Barbell Back Squats

Rest 2 mins 30 secs

AMRAP 5

20 – Double unders 

20 – Barbell strict press

Rest 2 mins 30 secs

AMRAP 5 

20 – Double Unders 

20 – Barbell Thrusters

Rest 2 mins 30 secs

AMRAP 5

60 – Double Unders 

20 – Back squats

20 – Strict Press

20 – Thrusters

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TUESDAY 17 NOVEMBER

OVERHEAD STRENGTH

EMOM 10

1 – Hang Power snatch + 3 – Overhead Squats

HANG IN THERE #2

AMRAP 6 

40 – Hang Power Snatch @50/35 or 40/25

Max Bar Facing Burpees

Rest 3 

AMRAP 6 

40 – Bar Facing Burpees

Max Hang Power snatch 50/35kg or 40/25

Rest 3 mins

For time

20 – Bar Facing Burpees

20 – Hang Power snatch 

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WEDNESDAY 18 NOVEMBER

GYMNASTICS

8 rounds

40 Secs Max strict Pull Ups

20 secs Rest

40 secs Max V-Ups

20 secs Rest

DEADLY DUMBBELLS #2

For Time (cap 25)

24-22-20-18-16-14-12-10-8-6-4-2

Alt DB Snatches 

DB Box Step Ups 

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THURSDAY 19 NOVEMBER

STRONG PEOPLE ARE HARDER TO KILL #2 -Part A

Every 3 mins for 5 rounds 10 Front squats

Increase weight each round 

For max weight (must be unbroken)

STRONG PEOPLE ARE HARDER TO KILL #2 – Part B

AMRAP 15

15-10-5 and repeat 

Deadlifts @100/70

10-20-30 and repeat 

Wall Balls

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FRIDAY 20 NOVEMBER

FLASH FRIDAY #2

Every 2:30 for 6 rounds 

500m row for time (max effort each round)

Rest 5 mins

Every 2:30 for 6 rounds

400m Run (max effort each round) 

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SATURDAY 21 NOVEMBER

TBA!

MONDAY 9 NOVEMBER

WEEKEND WASHOUT #1

10 Rounds Alternating Stations (5 per Station)

2 mins on: 1 min off

Station 1

60 – Double Unders (plate hops/ 90 single skips)

Max Wall Balls for Score

Station 2

18 – Box Jump Overs

Max Kb Swings for Score @24/16kg

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TUESDAY 10 NOVEMBER

OVERHEAD STRENGTH

Starting Every 2 Mins for 6 sets with escalating weight, complete –

12 – 10 – 8 – 6 – 4 – 2 Push Press (Full 2 second pause at the top of each rep)

HANG IN THERE #1

AMRAP 7

2 – 4 – 6 – 8 – 10 – etc

-Hang Power Clean @ 50/30kg (40/20)

-Push Jerk (Push Press)

-Back Squat

Rest 5 Mins

For Time (Cap 7 mins)

Starting with your last complete Round, work your way back down to Zero

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WEDNESDAY 11 NOVEMBER

GYMNASTIC CONDITIONING TEST

3 Rounds             

1 min Max Pull Ups

30 Secs Rest

1 min Max T2B/V-Ups (tuck ups)

30 secs Rest

1 min Max Push Ups

30 secs Rest

DEADLY DUMBBELLS #1

6 RFT:

Left Arm “Lucifer Press”

30 Double Unders

Right Arm “Lucifer Press”

30 Double Unders

*** “Lucifer Press” ***

As an unbroken complex

3 – Devils Press

3 – DB Thrusters

3 – DB Snatches

3 – DB Push Jerks

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THURSDAY 12 NOVEMBER

STRONG PEOPLE ARE HARDER TO KILL #1 -Part A

10 Mins to Establish 1RM Deadlift

Rest 2 Mins

Max Deadlifts in 3 mins at 50% of 1RM for the day

10 Back Squats (adding weight every round)

STRONG PEOPLE ARE HARDER TO KILL #1 – Part B

AMRAP 5

750/600m Row

Max Lunges @40/30 or 30/20

Rest 5 mins

AMRAP 4

600/500m Row

Max Reverse Lunges

Rest 4 mins

AMRAP 3

350/250m Row

Max Lunge Complex

2 Forward Lunges (1 per leg)

2 Reverse Lunges (1 per leg)

** each lunge counts as 1 rep**

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FRIDAY 13 NOVEMBER

FLASH FRIDAY #1

With a 30 min Running Clock

For total time:

8 – 200m Sprints with 1min rest after each sprint (scale to 7 or 6 sprints if needed)

Then at the 23 minute mark

Max DB facing Burpees (7 mins)

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SATURDAY 14 NOVEMBER

YEAH BUDDY!!!! #1

Step 1 – Encourage all your buddies from class to join you for every Saturday WOD.

Step 2 – Make groups of 5 starting at different stations

Step 3 – You and your buddies smash the wod

Step 4 – Grab your buddy off the floor and go to the pub for a “refreshment”

With a 50min Running Clock each WOD scored separately

Min 1 – 10

2km/1.75km Row for time

Min 11 – 20

35 –   Power Snatch @70/50 (60/40 or 50/30) for time

Min 21 – 30

125 – Wall Balls for time

Min 31 – 40

Max Burpee Box Jumps in 8 mins

Min 41 – 50

Max Double Dumbbell Devil Press in 8 mins

MONDAY 2 NOVEMBER

WOD

AMRAP 7

5 – Burpees

15 – ALT Dumbbell Snatch

Rest 3 Mins

AMRAP 7

5 – Burpees

15 – Dumbbell Goblet Squats

Rest 3 Mins

AMRAP 7

5 – Burpees

15 – Dumbell STOH

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TUESDAY 3 NOVEMBER

STRENGTH

EMOM 10

3 – Touch and Go Power cleans

WOD

AMRAP 14

36 – Double unders

6 – Power Cleans

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WEDNESDAY 4 NOVEMBER

CORE

2 Rounds

30 secs Plank (15 secs rest)

30 secs Left Side Plank (15 secs rest)

30 secs Hollow Rocks (15 secs rest)

30 secs Right Side Plank (15 secs rest)

30 secs Flutter Kicks Holding the hollow rock arch (1 min 15 secs rest)

WOD

AMRAP 9

15 – KB Swings

12 – Box Jump

9 – T2B

Rest 3 mins

AMRAP 6

12 – KB Swings

9 – Box Jump

6 – T2B

Rest 2 mins

AMRAP 3

9 – KB Swings

6 – Box Jump

3 – T2B

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THURSDAY 5 NOVEMBER

SQUAT

E3MOM (15mins)

10 Back Squats (adding weight every Round)

WOD

AMRAP 10

16 – Unbroken Wall Balls

16 – Reverse DB Lunges

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FRIDAY 6 NOVEMBER

WOD

4 mins Max Meter Run (around island)

Rest 3 mins (walking, no standing still)

3 mins Max Meter Run (around island)

Rest 2 mins (walking, no standing still)

2 mins mins Max Meter Run (around island)

Rest 1 min (Walking, no standing still)

1 min mins Max Meter Run Max Effort Sprint (around island)

Rest 5 mins

4 mins Max Meter Row

Rest 3 mins (keep moving but very slowly. No dead stop)

3 mins Max Meter Row

Rest 2 mins (keep moving but very slowly. No dead stop)

2 mins mins Max Meter Row

Rest 1 min (keep moving but very slowly. No dead stop)

1 min mins Max Meter Row Max Effort Sprint

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SATURDAY 7 NOVEMBER

WOD

“Doring Profeet” New CFB Benchmark

For Time:

1 Mile Run (or 800m Run)

Into (Broken up as needed)

30 – Ring Muscle Ups (or Bar Muscle ups/ Strict Pull Ups/Pull Ups/ Ring Rows)

45 – Squat Snatch @60/40kg (or 50/30 or 40/20)

105 – Box jumps

Into

½ Mile Run (or 400m Run)