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WOD

Work out of the day:

WOD

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WOD

11-13-15

Fri November 13, 2015 CrossFit PR
**We have YOGA on SUNDAYS at 9:30AM! **Get signed up for November Olympic Lifting Seminar!  There is no CF or BF classes on this Saturday Nov. 21st.  http://www.theattitudenation.com/#!product/prd1/4136149551/registration **Ask how to Join our 24-Day Challenge Group
 
 
Back Squat (EMOM 10 Across 1 Rep)
 
Metcon (AMRAP - Rounds and Reps)
AMRAP 12 of: 3 Power Cleans, (105, 75 RX or 115, 85 RX+) 3 Front Squats, (105, 75 RX or 115, 85 RX+) 3 Jerks, (105, 75 RX or 115, 85 RX+)
EXTRA: Metcon (Distance)
10 Minute Row for Meters
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WOD

11-12-15

Thu November 12, 2015 CrossFit PR
**We have YOGA on SUNDAYS at 9:30AM!
**Get signed up for November Olympic Lifting Seminar!  There is no CF or BF classes on this Saturday Nov. 21st.  http://www.theattitudenation.com/#!product/prd1/4136149551/registration
**Ask how to Join our 24-Day Challenge Group
Coaches will CHOOSE which ANNIE based on WEATHER.
REST 5 MINUTES between each WOD.
Metcon (Time)
(50-40-30-20-10 RX)
Calorie Row
Double Unders
OR
(45-35-25-15-5 Scale)
Calorie Row
Single Unders (3 times)

**You must choose 1 or the other and once you finish, REST 5 Minutes then begin "Turkish Too Many."

Turkish Too Many (AMRAP - Reps)
AMRAP 10
Turkish Get Ups (35, 18)
Alternating Arms
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WOD

11-11-15

Wed November 11, 2015 TEAM RWB WORKOUT
**We have YOGA on SUNDAYS at 9:30AM! **Get signed up for November Olympic Lifting Seminar!  There is no CF or BF classes on this Saturday Nov. 21st.  http://www.theattitudenation.com/#!product/prd1/4136149551/registration **Ask how to Join our 24-Day Challenge Group
 
In honor of Veteran's Day!
RM2: RWB "Armistice" (AMRAP - Rounds and Reps)
9 minute AMRAP (As many rounds as possible) 100-meter sprint, 11 sit-ups, 11 air squats 100-meter sprint, 22 sit-ups, 22 air squats 100-meter sprint, 33 sit-ups, 33 air squats Add 11 to the sit-ups and air squats for each additional round 2-minutes of rest, followed by: 9 minute AMRAP 100-meter sprint, 11 pushups, 11 box jumps (24”/20”) 100-meter sprint, 22 pushup, 22 box jumps 100-meter sprint, 33 pushup, 33 box jumps Add 11 to the pushups and box jumps for each round
**On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day. At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America's war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery. The 11-based rep scheme represents the rich history of Veterans Day. The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns. The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.
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WOD

11-10-15

Tue November 10, 2015 CrossFit PR
**We have YOGA on SUNDAYS at 9:30AM!
**Get signed up for November Olympic Lifting Seminar!  There is no CF or BF classes on this Saturday Nov. 21st.  http://www.theattitudenation.com/#!product/prd1/4136149551/registration
**Ask how to Join our 24-Day Challenge Group
Snatch + Overhead Squat Complex (EMOM 10 Across)
Fulll Snatch, followed by an Overhead Squat
Use as a warm up for metcon with moderate weight and focus on technique.  Record your rep scheme properly into wodify and post weights in comment section.
Metcon (Time)
25 Power Snatches, 95/65
25 C2B Pull ups
25 Overhead Squats, 95/65
25 C2B
25 Thrusters, 95/65
25 C2B
Cool Down
5x300m Row, 1 minute rest
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WOD

11-9-15

Mon November 09, 2015 CrossFit PR
**We have YOGA on SUNDAYS at 9:30AM! **Get signed up for November Olympic Lifting Seminar!  http://www.theattitudenation.com/#!product/prd1/4136149551/registration **Ask how to Join our 24-Day Challenge Group
Metcon (Time)
For Time: 30 Clean and Jerks, (135, 95) 800M Run 10 Strict Pull Ups 800M Run 100 Burpees
Back Squat (Back Squats 3 x 10 reps Across, Rest )
 
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WOD

11-6-15

Fri November 06, 2015 CrossFit PR
**Get signed up for November Olympic Lifting Seminar!  http://www.theattitudenation.com/#!product/prd1/4136149551/registration **Ask how to Join our 24-Day Challenge Group **We have YOGA on SUNDAYS at 9:30AM!
 
 
Back Squat (EMOM 10 Min at least 80%)
 
Metcon (AMRAP - Reps)
Tabata: 8 Rnds (20 on/ 10 off) Wall Balls, (30, 20) SDHP, (95, 65) Double Unders Row, Calories
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WOD

11-4-15

Wed November 04, 2015 CrossFit PR
**We have YOGA on SUNDAYS at 9:30AM! **Get signed up for November Olympic Lifting Seminar!  http://www.theattitudenation.com/#!product/prd1/4136149551/registration **Ask how to Join our 24-Day Challenge Group
 
**Coaches show how to bail on back squats!  Partners work together with weights in every instance changing and setting up the bar.
 
6min EMOM  2 clean and jerk  UCW
Metcon (AMRAP - Reps)
Teams of 2: A. In 6 mins complete the following Strict Presses: 30 reps at (75, 45) 30 reps at (95, 55) AMRAP at (115, 65) **Use 2 Barbells w/ M,F pairs along with weight changes and you are measuring REPS.
rest 3 minutes
B. In 6 mins complete the following Back Squats: 30 reps at (115, 65) 30 reps at (135, 85) AMRAP at (155, 95) **Use 2 Barbells w/ M,F pairs along with weight changes and you are measuring REPS.
rest 3 minutes
C. In 6 mins complete the following Power Cleans: 30 reps at (115, 65) 30 reps at (135, 85) AMRAP at (155, 95) **Use 2 Barbells w/ M,F pairs along with weight changes and you are measuring REPS
BOOTFIT CORE
EXTRA: 4 Supersets of: 20 Calorie Row 30 Flutter Kicks (123-1 count) A “Superset” means move from movement to movement with purpose. These ARE NOT for time, but don’t screw around between sets. Rest 1-2 minutes between rounds.
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WOD

11-3-15

Tue November 03, 2015 CrossFit PR
**We have YOGA on SUNDAYS at 9:30AM! **Get signed up for November Olympic Lifting Seminar!  http://www.theattitudenation.com/#!product/prd1/4136149551/registration **Ask how to Join our 24-Day Challenge Group
 
 
Mobility
 
Power Clean+Hang Clean+Jerk (Work up to a comfortable heavy)
 
Metcon (AMRAP - Reps)
AMRAP 10: Ascending Ladder by 2’s of: OHS (95, 65) Box Jump Overs (24, 20)
Weightlifting
EXTRA: 4×8 Front Rack Step ups w/ DB's 20″ off the floor and do 8 step ups on one leg before moving to the next leg. **DON'T PUSH OFF TRAILING LEG!
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