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11/10/17 – Partner WOD!

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Krewe du CrossFit – CrossFit

Warm-up

Kettle Bell Warm-Up (No Measure)

2 RNFT:

200m Run

15 KB Swings

12 Goblet Squats

10 KB Push Press (5/side)

Metcon

Metcon (Time)

-1000m Row

-100 Box Jumps (24/20)

-1000m Row

-100 KBS (53/35)

-1000m Row

-100 Back Squats (95/65)

-1000m Row

-100 Push Press (95/65)
Reps and row may be broken up any way between partners.

11/9/17

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Krewe du CrossFit – CrossFit

Warm-up

Extended Warm-up (No Measure)

High Knee

Butt Kick

High Skip

Broad Jump

Forward Lunge

Lateral Lunge

2RNFT

-10 Push-Ups

-8 Hang Cleans

-8 Strict Press

-5 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP:

-400m Run

-12 Pull-Ups

-16 Floor Press (95/65)

-20 Ab Mat Sit-Ups
Rx+:

400m Run

5 Ring MU

10 Floor Press (115/75)

-15 GHD SIt-Ups

11/8/17

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Krewe du CrossFit – CrossFit

Warm-up

Group Warmup #2 (No Measure)

2 RNFT

30 Double Unders/ 60 Singles

10 Front Squats

10 Push Press

10 Hollow Tucks

Weightlifting

Front Squat (5,5,5,5)

Work up to a “heavy” set of 5.

Metcon

Metcon (4 Rounds for time)

Every 5 Minutes x4:

-50 DU

-30 Wallballs (20/14)

-12 Hang Power Snatches (95/65)
Add 1 second to 5:00 for each incomplete rep.

11/7/17

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Krewe du CrossFit – CrossFit

Warm-up

Barbell Warm-Up (No Measure)

2 RNFT

2 Minute Row (Round 1)

200m Run (Round 2)

5 Clean Pulls

5 Hang Cleans

5 Front Squats

5 Strict Press

5 Back Squats

5 BTN Snatch Grip Strict Press

5 Overhead Squats

Metcon

Metcon (Time)

40 Bar over Burpees

20 Clean and Jerks (95/65)

30 Bar over Burpees

15 Clean and Jerks (115/75)

20 Bar over Burpees

10 Clean and Jerks (135/95)

10 bar over Burpees

5 Clean and Jerks(155/105)

Accessory Work

3 RNFT:

Heavy KB Farmers Carry

15-20 GHD Sit-Ups

10-15 Slam Balls

11/6/17

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Krewe du CrossFit – CrossFit

Warm-up

Snatch Barbell Warmup (No Measure)

500m Row/ 400m Run (once)

2RNFT:

5 Hang Snatch Grip Pulls

5 Hang Snatch

5 OHS

5 BTN Push PRess

5 Snatch Balance

Weightlifting

10 Min EMOM:

Even: 1 Snatch Pull + 1 Hang Snatch + 1 Power Snatch

Odd: 1 Squat Snatch + 2 Overhead Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

20/15 Cal Row

20 RKBS (53/35)

40 Air Squats
Rx+: 70/53, 20 Alt Pistol Squats

11/4/17

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Krewe du CrossFit – CrossFit

Warm-up

Tabata #2 Warm Up (No Measure)

4 Rounds – Singles/ Doubles

4 Rounds – Shuttle Run

3 Rounds – Hang Cleans

3 Rounds – Back Squats

Weightlifting

Spend 20 minutes working on lift of your choice. (Squat, Press, Deadlift)

Make up Lifts: Front Squat, Snatch

Metcon

Metcon (Time)

400m Med Ball Run (20/14)

Then:

21-15-9

Ring Dips

Pull-Ups

400m Med Ball Run

11/3/17 – Partner WOD!

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Krewe du CrossFit – CrossFit

Warm-up

Group Warmup #17 (No Measure)

2RNFT

-Inchworm

-10 Wallballs

-8 Toes to Bar/ Knees to Elbow

-5 Snatch Grip High Pulls + 5 Hang Power Snatch + 5 BTN Snatch Grip Press

Metcon

Metcon (2 Rounds for reps)

Partner WOD

Every 3:00 for 15:00

MAX REP:

-Thrusters (75/55)

-Box Jumps (24/20)

-Snatch (75/55)

-Toes to Bar

-Rowing Cals

—–Rest 5:00—–

REPEAT
There is no rest between each movement. Score is total reps for each 15:00 round.

11/2/17

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Group Warmup #2 (No Measure)

2 RNFT

30 Double Unders/ 60 Singles

10 Front Squats

10 Push Press

10 Hollow Tucks

Metcon

Metcon (Time)

-100 Double Unders

-10 Deadlifts (225/155)

-80 Walking Lunges

-8 Deadlifts (225/155)

-60 Push Ups

-6 Deadlifts (225/155)

-400m Run

-4 Deadlifts (225/155)

-20 Burpees

-2 Deadlifts (225/155)

11/1/17

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Group Warmup #3 (No Measure)

2 RNFT

1:30 Moderate Paced Row

30 Second Plank Hold

10 Second OH Hold + 10 Strict Press

10 Hang Snatch

5-8 Strict Pull-Ups

Weightlifting

Front Squat (3,3,3,3)

Work up to heavy set of 3.

Metcon

Metcon (AMRAP – Reps)

12 Minute Ascending Ladder:

-5 KBS (53/35)

-10 Wallballs (20/14)

-15 Ab Mat Sit-ups
Increase by 5 reps each movement/ round.

WOD Math:

5/10/15= 30

10/15/20= 75

15/20/25= 135

20/25/30= 210

25/30/35= 300

30/35/40= 405

10/31/17 – Happy Halloween!

By: 0

Krewe du CrossFit – CrossFit

Mobility

Bottom-Up Mobility w/ Lacrosse Ball

-Bottom of feet

-Soleus/ Calf

-Glutes

-Low Back

-Under Shoulder Blades

Warm-up

Group Warmup #2 (No Measure)

2 RNFT

30 Double Unders/ 60 Singles

10 Front Squats

10 Push Press

10 Hollow Tucks

Metcon

Metcon (Time)

3 RFT:

-15 Box Jump-Overs (24/20)

-20 Push Press (95/65)

*Every 3 Minutes do 10 burpees.
Rx+: (115/75)

Cool Down

-Banded Hip Distraction

-Banded Shoulder Distraction

-Sit and Reach