WOD:

Option 1:

20 min ARMAP

2 Rope Climbs/ 6 Strict Pull-Ups

400m Run

8 DB Snatch (70/50)(50/35)

Option 2:

20 min ARMAP

14 Plank to top of Push-up (video)

14 Single Arm KB Split Thruster (video)

14 MB Knee-Ups

400m Run

WOD:

Option 1:

A. Pausing Front Squat

Build to heavy single with a 3 second pause

B. 3 Rounds

30/21 Calorie Row

30 KB Swings (53/35)

30 Front Squats (95/65)

Option 2:

A. Box Squats 5 x 3

*wide stance, squat to box that puts you at parallel*

B. 3 Rounds

30 Power Cleans (95/65)

30 Plate Sit-Ups (25/15)

30 Monster Walks

WOD:

Option 1:

Every 4:00 x 5

15/10 Calorie Bike

10 Lateral Burpees

5 Power Snatches (135/95)(115/75)

Option 2:

5 Rounds

10 DB Prone Rows (40/30) (video)

20 Hang Power Snatches (45/35)

30 Scissor Kicks

Lost: Please return these 2 to CFMV if you find them…

last seen at their wedding…

Regular Hours Monday, 11/11/19

WOD:

Hero WOD:

“Badger”

3 Rounds

30 Squat Cleans (95/65)

30 Pull-Ups

800m Run

*In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.*

Option 2:

22 min AMRAP

12 Ring Rows

12 Medball over the Shoulder (30/20)

12 Medball Squats

200m Run

WOD:

Option 1

Teams of 3

5 Rounds (30 Minute Cap):

90/60 Calorie Bike

50 Deadlifts

40 Hang Power Cleans

30 Push Jerks

Round 1: 95/65
Round 2: 115/80
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

Option 2:

1000m Run

30 Beast Makers (50/35)

1000m Run

Beast Maker: 1 push-up, 2 Rows, Clean and Press

WOD:

Option 1:

CrossFit Open 20.5

40 Ring Muscle-Ups

80 Calorie Row

120 Wallballs

partition reps HOWEVER you want!

time cap: 20 mins

example: 8 rounds, 10 Calorie Row, 15 Wallballs and with the remaining time max muscle-ups

If you have a few muscle ups…8 rounds 2-5 muscle-Ups, 10 Calorie Row, 15 Wallballs, with the remaining time finish as many muscle-ups as possible

Option 2:

20 min AMRAP

10 Burpee Pull-ups

20 Wallballs

30/21 Calorie Row

WOD:

Option 1:

12 min AMRAP

20 DU, 1 Power Clean (155/105)

20 DU, 2 Power Clean

20 DU, 3 Power Clean

Option 2:

20 min EMOM

Goat Work

*pick 2-4 movements and cycle through for 20 mins*