CFE:

3 rft:
600m
6 CTB pull-ups
6 HSPU
6 Ring dips
12 MBC (20/14)
12 T2B
12 Box jump overs (24/20)

CrossFit:

Back Squat :

• 6×4 @80%

Conditioning:

For Time:

• 15 power cleans 165/115
• 9 Pull ups
• 12 power cleans 165/115
• 12 pull ups
• 9 power cleans 165/115
• 15 pull ups

CFE:

Wednesday Intervals:

Row/bike/run with the frigid temp, you have all the options!

2 x 600m, 25 sit-ups, 30 sec rest
2 x 500m, 20 GHD, 30 sec rest
2 x 400m, 15 hanging knee raises, 30 sec rest
2 x 300m, 10 ab rowers, 30 sec rest

Then: 4 x 1min AMRAP, 1min rest
5 DB RDL
5 DB squats
5 DB push press

CrossFit

Squat Snatch

5×4 @ 70-75%

*singles!*

Conditioning: (for Time)

• 500m row
• rest 90 sec
• 50 box jump overs
• Rest 90 sec
• 50 wall balls 20/14

CFE:

Movement of the Month: pull-ups

24m EMOM:
12/10 cal Row
15 push-ups
20 KB SDHP (53/35)
15 V ups
20 weighted lunges
15 donkey kicks

CrossFit

Bench press 5×5 @70%

Metcon: 5 rft

• 20/15 pushups
• 15 t2b
• 10 KBS 70/53
• 45 double unders

optional accessory:

• 4 sets :
• 12 ring dips
• 12 ghd sit ups

CFE:

Veterans Day Hero wod
“Brian Tripp”
23m AMRAP

3 pull-ups

7 wallballs (20/14)

19 sit-ups

68 double unders  (3×1)

CrossFit

“HOTSHOTS 19”

6 RFT:

• 30 air squats
• 19 power cleans (135/95)
• 7 strict pull ups
• 400 m run

CFE:

For time:
1000/800m run
100 double unders (3×1)

5 rds:
10 thrusters
10 burpees

100 cal row

5 rds:
10 thrusters
10 burpees

100 double unders
1000/800m run

CrossFit

Team of 3 (33 min Time Cap)

2 rds:

• 75 HSPU
• 60 lateral bar burpees
• 75 hang power clean 135/95

directly into:

• 30 clean and jerk 135/95
• 24 clean and jerk 155/105
• 18 cleans and jerk 185/135
• 12 clean and jerk 205/155
• 6 clean and jerk 225/175

…. if finished under cap: max cal row remaining time.

CFE:

Friday Funday!
10m AMRAP
1) Max double unders in 1 min
2) Burpee # of breaks in double unders

2min rest

10m AMRAP
1) Max wallballs in 1 min
2) Burpee # of breaks in wallballs

2min rest

10m AMRAP
1) Max T2B in 1 min
2) Burpee # of breaks in T2B

CrossFit

“20.5”

• 40 Ring MU (Scaled: chin over bar pull ups)
• 80 Cal Row
• 120 WallBall 20/14 (Scaled: 14/10)

*Partitioned any way W/ a 20min time cap*