CrossFit & Strong WODs Fri Nov 15th 2019

Jay will be running for 24 hours starting Friday at 4:30pm and going until 4:30pm on Saturday afternoon. If you have any time Saturday to run or Bike with him for support he would appreciate it. Just show up anytime and run as much or as little as you want.


A.) 20min. EMOM:
Min. 1) 5 Bench Press
Min. 2) 60 Double unders
Min. 3) Max Pull-Ups
Min. 4) Rest

*Climbing in weight on the bench, but make it hard weight on the first set and try to just build a little.

B.) 10min. EMOM:
10 Wall Balls 20/14lb.
5 DB Power Cleans 50/35s
*Can you hang?

C.) Optional:
Weighted Planks
– 1min. on x 1min. off
– 3-4 Rounds
– Stack that weight on each others backs!


Cool Down:

Easy row or bike for 2 min

Friday Stretch at least 30 sec each one.


Friday 11/15 – Lower (Ham/Glute Dom) and Core
Part A and B repeat each week. Track these metrics for progress

A. “Stop” Deadlift (means brief stop/pause on ground versus “touch n go” reps)
Week 1 = 3 sets of 9 reps

B. Barbell Hip Thrusts
Week 1 = 3 sets of 15 reps

C. Superset x 3 sets:
DB RDL (one per hand) x 10-12 Reps
Barbell Good Morning x 10-12 Reps
Rest 2-3 min

D. One Round:
30 Goblet Squats (same weight, prob not unbroken)
20 Cal Bike

E. Superset x 2 Rounds:
10-12 Reps Lying Leg Raise (ADV version video below)

10-12 GHD or Decline Sit-ups
Rest 1-2 min

Categories: WOD