WOD

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Saturday 17NOV18

11/16/2018

S/T
Death by Pullups for 10 mins

Scaled: toe-assisted pullups or 5x ring rows
Rx: strict pullups

PARTNER WOD
20 mins (for calories)

Partner A: max cals on erg or bike
Partner B: kneeling front-rack double KB hold (Rx: 2x24kg, 2x16kg)
(switch EMOM and accumulate as many cals as possible in 20 mins)

Friday 16NOV18

11/15/2018

S/T
A. Superset 3 rounds:
10 BB good mornings (light-to-moderate weight)
:60 rest
10/10 banded moto rows (or to fatigue)
:30 rest

WOD

Buy-in: .25mi run

5 RFT
8 burpee box jumps (24/20)
12 deadlifts (135/95)
16 L-sit situps (FB: feet off the floor at the top of the situp)

Cash-out: .25mi run

Thursday 15NOV18

11/14/2018

S/T
A. Back squats
1x4 @ 75%
3x4 @ 80%

B. Front squats
1x5 @ 60 & 65%
2x5 @ 70%

WOD
for time:
50 USA KB swings (24/16kg)
40 high step-ups (30/24)
30 burpees
20 pistols (total; sc: single-leg box squats)
10 HSPU (sc: seated Z-press w/DBs)

Wednesday 14NOV18

11/13/2018

S/T- 18 min cap
(must be completed in this order)
A. Accumulate 30 diamond pushups (sc: incline)
B. Accumulate 20 strict pullups (sc: 8 pullup negatives and 8 difficult ring rows)
C. Accumulate 10 barbell roll-outs

WOD
13 min AMRAP

15 T2B
30 DUs (sc: 15 DUs or attempts)

Tuesday 13NOV18

11/12/2018

S/T
A. Sumo deadlifts
20 mins to build to a heavy 5

B. 30 back extensions (done at any point in class, break them up to keep them high quality)

WOD
5 RFT

10 double RKBs (2x20. 2x12kg) (FB: 2x24kg, 2x16kg)
2x gym length (down & back) Farmer's Carry (with above KBs)
10 burpees

(perform entire workout in your given "Farmer's Carry lane" in the gym)

Monday 12NOV18

11/11/2018

S/T - 30 min cap
A. Back squats
1x6 @ 70%
1x6 @ 80%
1x3 @ 90%
1x2 @ 95%

B. Front squats
1x5 @ 65%
1x4 @ 75%
1x4 @ 80%
1x4 @ 80%

WOD

3x500m row sprints, 2 min rest b/w rounds (you go/I go with partner)
(record fastest and slowest times)

Saturday 10NOV18

11/9/2018

CAITLIN + KRISTIN GOING AWAY WOD (9AM)

PART 1: CAITLIN'S BARBELL BYE-BYE

21-15-9

deadlifts (95/65)
hang power cleans
front squats

*3 min rest*

PART 2: KRISTIN'S GYMNASTICS GOOD WISHES

BUY-IN: 50 DUs/100 SUs
then
8 min AMRAP
4 pullups
4 HSPU
4 T2B
4 burpees

......................................................

COMMUNITY WOD (10AM)
for time, 30 min cap. Reps must be completed in this order:

PARTNER WOD
100 air squats
100 cal row/AB
100 pushups
100 V-Ups/K2C
100 KBs (24/16kg)

*(experienced Crossfitter pairs perform 150 reps instead of 100)

Friday 09NOV18

11/8/2018

S/T
A. 15 mins to work up to a heavy complex of the following:
1 power snatch
1 hang snatch (preferably full snatch)
1 OH squat

WOD
PARTNER WOD:
(break up reps as desired)

4 RFT

20 power cleans (135/85)
20 S2OH (135/85)
100 DUs (sc: 50 DUs or lateral BB jumps)

Thursday 08NOV18

11/7/2018

S/T- 28 min cap
A. Back squats
1x6 @ 65% and 75%
2x6 @ 80%

B. Front squats
1x5 @ 60% and 65%
2x5 @ 70%

WOD
for time:
12-10-8-6-4-2

Cal row/AB (x3 DUs can be substituted if necessary)
K2E
Wall balls (20/14)

Wednesday 07NOV18

11/6/2018

S/T- 20 min cap
A. 3x pullup dropsets-
Strict pullups to failure (sc: with band, or 5 box pullups), immediately followed by 6-8 ring rows, immediately followed by 10 supine bicep curls
*rest 3 mins after the bicep curls*

B. Accumulate 12-15 ring dips (sc: "foot on bench" ring dips or diamond pushups)

WOD
for time:

.5mi run
20 C2B pullups (sc: jumping C2B)
10 V-ups
5 burpees
.25mi run
20 V-ups
10 burpees
5 C2B pullups
.13mi run
20 burpees
10 C2B pullups
5 V-ups

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Erik Pontoppidan, bishop of Bergen

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