3 Rounds For Time
100 Double Unders
50 Wall Balls 20/14
25 Toes to Bar
Wednesday, November 27
Tuesday, November 26
Wednesday November 27th
“Pass the Peas”
Teams of 2
4 Rope Climbs
60 Cals
30 Clean and Jerks @ 105/75
4 Rope Climbs
60 Cals
24 Clean and Jerks @ 125/85
4 Rope Climbs
60 Cals
20 Clean and Jerks @ 155/105
4 Rope Climbs
60 Cals
14 Clean and jerks @ 175/115
Teams of 2
4 Rope Climbs
60 Cals
30 Clean and Jerks @ 105/75
4 Rope Climbs
60 Cals
24 Clean and Jerks @ 125/85
4 Rope Climbs
60 Cals
20 Clean and Jerks @ 155/105
4 Rope Climbs
60 Cals
14 Clean and jerks @ 175/115
Monday, November 25
Tuesday November 26th
Front squats
5x3
“Green bean Casserole”
3 RFT
30 Dumbell Snatches 50/35
20 Burpees over Bar
10 Thrusters 95/65
5x3
“Green bean Casserole”
3 RFT
30 Dumbell Snatches 50/35
20 Burpees over Bar
10 Thrusters 95/65
Sunday, November 24
Monday November 25th
“The Losing End of The Wishbone”
EMOM 30
1-15 Box Jumps
2- 40 Air squats
3-15 HSPU
4- 40 Double Unders
5- 15 TTB
EMOM 30
1-15 Box Jumps
2- 40 Air squats
3-15 HSPU
4- 40 Double Unders
5- 15 TTB
Friday, November 22
Friday November 22nd
5x10 Backsquat 4:0:3:0
Hang Squat Clean
3-3-3-2-2-2-1-1-1
3x3 @ 70-75%
3x2 @ 75-80%
3x1 @ 80-85%
Hang Squat Clean
3-3-3-2-2-2-1-1-1
3x3 @ 70-75%
3x2 @ 75-80%
3x1 @ 80-85%
Wednesday, November 20
Thursday November 20th
“The Adventures of Pete and Pete”
Teams of 2
For Time
100 Cal bike or Row
Then
10 Rounds, alternate rounds of
20 Wall Balls
40 Double Unders
Go fast! 2 min or less per round
Teams of 2
For Time
100 Cal bike or Row
Then
10 Rounds, alternate rounds of
20 Wall Balls
40 Double Unders
Go fast! 2 min or less per round
Tuesday, November 19
Wednesday November 19th
Snatch Skill
5-4-3-2-1
Build to moderate weight you can hit
With confidence, no chance of missed rep
“Clarissa Explains it All”
Amrap 20
25 Pull ups
20 Snatch 95/65
15 Toes to Bar
10 Overhead squats
5-4-3-2-1
Build to moderate weight you can hit
With confidence, no chance of missed rep
“Clarissa Explains it All”
Amrap 20
25 Pull ups
20 Snatch 95/65
15 Toes to Bar
10 Overhead squats
Monday, November 18
Tuesday November 19th
Deadlift 5x3 @ 80%
“Are You Afraid of The Dark”
3 RFT
21 Box Jump Overs
15 HSPU
9 Deadlift 235/165
“Are You Afraid of The Dark”
3 RFT
21 Box Jump Overs
15 HSPU
9 Deadlift 235/165
Sunday, November 17
Monday November 17th
“Salute Your Shorts”
2 Rounds
4 MIn Amrap
16 DB Snatches
12 Burpees over DB
Amrap Row/Bike cals
Rest 4 Min
4 Min AMRAP
16 Goblet Squat
12 Burpees Over DB
AMRAP Row/Bike cals
Rest 4 Min
Repeat
2 Rounds
4 MIn Amrap
16 DB Snatches
12 Burpees over DB
Amrap Row/Bike cals
Rest 4 Min
4 Min AMRAP
16 Goblet Squat
12 Burpees Over DB
AMRAP Row/Bike cals
Rest 4 Min
Repeat
Thursday, November 14
Wednesday, November 13
Thursday November 14th
“Artie “
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters
Tuesday, November 12
Wednesday November 13th
"Armistice”
Partner WOD
11 Power Cleans
11 Burpees Over Bar
19 Toes To Bar
18 Wall Balls
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America's veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.
The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.
WOD for Warriors is a functional fitness tribute workout held once a year on Veterans Day at gyms all throughout the country. WOD for Warriors supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.
This WOD is designed to celebrate the service of all U.S. military veterans in a meaningful way by providing an opportunity for veterans and non-veterans to meet and sweat with members of their community through functional fitness on a national level with the goal of fundraising for Team RWB’s Veteran enriching programs.
Partner WOD
11 Power Cleans
11 Burpees Over Bar
19 Toes To Bar
18 Wall Balls
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America's veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.
The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.
WOD for Warriors is a functional fitness tribute workout held once a year on Veterans Day at gyms all throughout the country. WOD for Warriors supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.
This WOD is designed to celebrate the service of all U.S. military veterans in a meaningful way by providing an opportunity for veterans and non-veterans to meet and sweat with members of their community through functional fitness on a national level with the goal of fundraising for Team RWB’s Veteran enriching programs.
Monday, November 11
Tuesday November 12th
Hero Wod
"DORK”
6 RFT
60 Double Unders
30 Kettlebell Swings
15 Burpees
"DORK”
6 RFT
60 Double Unders
30 Kettlebell Swings
15 Burpees
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
Sunday, November 10
Thursday, November 7
Friday November 8th
20.5
For time,
partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Time cap: 20 minutes
For time,
partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Time cap: 20 minutes
Wednesday, November 6
Thursday November 7th
”Double Dutch”
Teams of 2
Row 2000
50 Air Squats each
Row 1600
40 sit ups each
Row 1000
30 push ups each
Row 800
20 Walking Lunges each (each leg)
Row 400
10 Burpees each
Split row
All other movements should be done simoultaneously
First partner to complete movements should start on row
Teams of 2
Row 2000
50 Air Squats each
Row 1600
40 sit ups each
Row 1000
30 push ups each
Row 800
20 Walking Lunges each (each leg)
Row 400
10 Burpees each
Split row
All other movements should be done simoultaneously
First partner to complete movements should start on row
Tuesday, November 5
Wednesday November 6th
Deadlift
5x3
Build to Heavy 3 Rep
“Duck Sauce”
4 RFT
20 Deadlift 105/75
15 Hang Squat Cleans
10 Bar Facing Burpees
5x3
Build to Heavy 3 Rep
“Duck Sauce”
4 RFT
20 Deadlift 105/75
15 Hang Squat Cleans
10 Bar Facing Burpees
Monday, November 4
Tuesday November 5th
“Vendetta”
Run 400m
20 Overhead Squat 95/65
15 Pull ups
Rest 3 Minutes
Run 400
20 Front Squat
15 Toes to Bar
Rest 3 Min
Repeat
Run 400m
20 Overhead Squat 95/65
15 Pull ups
Rest 3 Minutes
Run 400
20 Front Squat
15 Toes to Bar
Rest 3 Min
Repeat
Sunday, November 3
Monday November 4th
Push Jerk
On the 2:00 x 5 Sets:
3 Push Jerks
On the 2:00 x 5 Sets:
3 Push Jerks
Barbell taken from the rack.
Aim is to build to a moderate load, but not a heavy
Aim is to build to a moderate load, but not a heavy
"Bruiser"AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders
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