CrossFit WOD, November 26, 2022

CrossFit – Sat, Nov 26

Warm up
<p>pvc pass through/goodmornings</p><p>30 seconds of each</p><p>toy soldiers</p><p>up dog down dog</p><p>jump squats</p><p> </p><p> </p>
Partner workout (Time)
<ul><li>400 Meters run or row (Together)</li><li>90 v ups</li><li>90 Air Squats</li><li>90 Deadlifts&nbsp;</li><li>90 Push Ups</li><li>90 birpee</li><li>90 pull ups</li><li>90 box jumps&nbsp;</li><li>400 Meter Run or row (Together)</li></ul><p>1 partner works at a time except on run/row</p>

CrossFit WOD, November 25, 2022

CrossFit – Fri, Nov 25

Warm up
<p>0:30 Squat to Stand</p><p>0:30 Push-Up to Down Dog</p><p>0:30 Single Unders</p><p>0:30 Slow Knee Push-Ups</p><p>1:00 Child’s Pose</p><p>0:30 Pec Stretch on floor (each side)</p>
Shoulder Press (build to a heavy set of 3)
CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

CrossFit WOD, November 24, 2022

CrossFit – Thu, Nov 24

Warm up
<p>1 minute bike</p><p>pvc pass throughs and good mornings</p><p>toy soldiers</p><p>high knees</p><p>up dog to down dog</p><p>pidgeon pose</p>
Thanksgiving with “The Girls” (Time)
For Time
Thanksgiving with "The Girls"

"Angie’s" House

20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats

"Helen’s" House
400 meter Run
21 Kettlebell Swings (53/35 lb)
12 Pull-Ups

"Fran’s" House
15 Thrusters (95/65 lb)

"Nancy’s" House
400 meter Run
15 Overhead Squats (95/65 lb)

"Grace/Isabel’s" House
20 Ground-To-Overheads (95/65 lb)

"Kelly’s" House
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Balls (20/14 lb)

CrossFit WOD, November 23, 2022

CrossFit – Wed, Nov 23

Warm UP
<p>0:30 Inchworm to Push-Up</p><p>0:30 Active Samson</p><p>0:30 Pausing Glute Bridges</p><p>0:30 Plank Shoulder Taps</p><p>0:30 Pec Stretch on wall (left side)</p><p>0:30 Pec Stretch on wall (right side)</p>
Metcon (Time)
<p>For Time [20 Minute Cap]:</p><p>10-9-8-7-6-5-4-3-2-1:</p><p>Deadlifts (225/155)[102.5/70]</p><p>handstand push ups (RX) OR&nbsp;Double Dumbbell Shoulder to Overhead (scaled)</p><p> </p><p>After Each Round:</p><p> </p><p>60′ Double DB Overhead Carry DB’s = (50’s/35’s)</p><p> </p><p>*Score = Time it takes to complete the workout</p>

CrossFit WOD, November 22, 2022

CrossFit – Tue, Nov 22

Warm up
<p>0:30 Pausing Air Squats</p><p>0:30 down dog to up dog</p><p>0:30 Alternating Cradle Stretch</p><p>0:30 Hollow Hold</p><p>0:30 Pigeon Pose (right side)</p><p>0:30 Pigeon Pose (left side)</p>
Front Squat (Build to a heavy set of 5)
Metcon (Time)
<p>7 Rounds For Time [15 Minute Cap]:</p><p>7 Double Dumbbell Front Squats</p><p>7 Chest to Bar Pull-ups</p><p>7 Double Dumbbell Push Press</p><p>7 Toes to Bar Dumbbells:</p><p> </p><p>RX&nbsp;= 50/35</p><p> </p><p>*Score = Time it takes to complete the workout</p>