11.28.2020

CrossFit Clout – CrossFit

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Metcon (Time)

WOD

6 rounds

45/25

10 plate weighted sit ups

15 plate ground to OH

20 pate overhead lunge

30 second plank

unbroken movements each set

Warm-up (No Measure)

2 sets of 10

push ups

air squats

sit ups

pullup / ring row

hip bridges

11.27.2020

CrossFit Clout – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Wod

AMRAP 10:

5 Deads, 335/235

10/7 Calorie Assault Bike

10 shoulder taps inverted (wall or box)

On the 15:00…

AMRAP 10:

10 Deadlifts (225/155)

15 Kipping Handstand Pushups

200m Run

Metcon (No Measure)

Strength

3 rounds

300/250 Meter Row

6 Lateral Burpees over Rower

11.26.2020

CrossFit Clout – CrossFit

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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)

11.25.2020

CrossFit Clout – CrossFit

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Metcon (AMRAP – Reps)

WOD

AMRAP 3:00:

3 Power Cleans (135/95)

3 Front Squats

3 Push Jerks

… Rest 3:00

AMRAP 3:00:

3 Power Cleans (155/105)

3 Front Squats

3 Push Jerks

Rest 3:00

AMRAP 3:00:

3 Power Cleans (185/135)

3 Front Squats

3 Push Jerks

**Repeat from 2-21-2020

Metcon (No Measure)

STRENGTH

7:00 to Build to a Heavy Complex:

1 Power Cleans

3 Front Squats

1 Split Jerk

11.24.2020

CrossFit Clout – CrossFit

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Metcon (Time)

Mike’s 36 birthday WOD!

36 reps of each

36 minute time cap

95/65

sumo deadlift high pull

hspu

t2b

DU

clusters

pull ups

Hollow body closures (v ups never resting on the ground)

DU

BB lunge

ring dips

weighted sit ups

DU

Metcon (Weight)

STRENGTH

RX – 50/35, or making it heavy for you!

1 minute AMRAP for each movement

-Devils press

3 minute rest

-savage makers

Warm-up (No Measure)

WARM UP

10 samson lunge

10 inch worms

10 hr push ups

10 shoulder activations

10 beat swings

3-5 strict pull ups