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Hot Sauce

Warmup Partner Wheel Barrow 3×30”   Skill (15’) 5×3, 3 Stop Snatch Pull   Skill Option 5×5 Deadlift   WOD “Hot Sauce” 40 Russian KBS 53/35# (Rx+ American) 10 Push Press 75/45# 30 KBS 20 Push Up (Rx+ use Rings) 20 KBS 30 Push Press 10 KBS 40 Push Up

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AMRAPE

Warmup 1’ Single Under 30” rest 1’ Bicycle Jump 30” rest 1’ Double Under   Skill Take 15’ to find your best Triple Jump   WOD “AMRAPE” AMRAP 15’ 3 Power Clean 6 Burpee Over Bar 9 Strict Ring Row

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Squat Wallballs

Warmup 400m Run 3 sets 1 ¼ Front Squat x 5 Front Rack Sotts Press x 5   Skill Front Squat In 10’, find a heavy triple (5-10# more than last week) Then, drop 10% and do 4×5   Skill Option Front Squat 5×5   WOD “Squat Wallballs” 2’ Max

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Dogfight

Warmup Thacker Warmup -Use a PVC, training bar, or steel bar   Skill Snatch EMOM 10’, 3 Position Snatch (hi-hang, knees, mid-shin but off ground) EMOM 6’, Snatch   Skill Option EMOM 10’, 20” Hollow Rock + 7 Russian KBS EOM 10’, 10 Lunges with single KB overhead + 5

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Luce

Warmup PVC Calf Love Squat Warmup   Skill Back Squat 3-4 warmup sets, then; 5×6 @ 70% of 1RM   Veterans Day Hero WOD “Luce” 1K Run (Capone’s and back) 10 Muscle-ups (or 20 Dips + 20 Pullups) 100 Squats   Captain Ronald G. Luce, 27, of the U.S. Army

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The Filthy Fifty

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders A CrossFit classic, you either love

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Cold Barbells

Warmup 3’ Glute Activation 20 Scorpions 20 Hollow Rocks   Skill Take 20’ to find a 1RM Deadlift – any loss in technique is a NO REP   Skill Option Deadlift 5×5   WOD “Cold Barbells” 4 Rounds 25 Russian KBS 53/35# (Rx+ American) 15 Front Squat 95/65# 10 Push

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Jumpdigity

Skill Warmup with some Pass Thru’s and a few sets of pushups before starting: 4 sets, 30” rest between movements A1. Ring Pushup x 3 reps short of max A2. Abwheel x 8-10   Skill Option 15’ Double Under Clinic   WOD “Jumpdigity” AMRAP 7’ 10 DB Snatch @ 1/3

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GI Jane

Wednesday 11/6/2013 Warmup 3 sets as a group: – Spend 30” at the rock bottom of a Front Squat – 5 Sotts Press (front rack) – 5, 1 ¼ Front Squat (focus on bounce out with tension) - use a PVC, technique bar, or real bar depending on strength and

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Gangsta

Warmup 3 sets 10 PVC Pass Thru 10 Sotts Press 20 Scap Pushups   Skill EMOM 12’ Drop Snatch x 1   Skill Option EMOM 18’ Odd: 1 Turkish Getup each side Even: 30” KB Swing to Goblet Squat   WOD “Gangsta” 1k Row 12 Snatch @ 85/75% of BW

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