Friday: 171117

WOD

AMRAP 5

7 x Med Ball Cleans @20/14 (Scale: 14/10)

5 x Ring Dips (Scale: P-Dips or Box Dips)

**REST 5:00**

AMRAP 5

10 x DB Snatch @50/35 (Scale: 25/15)

10 x Burpees to Plate

**REST 5:00**

AMRAP 5

3/2 x Wall Walks (Scale: Box Walkouts)

30 x Double Unders (Scale: 60 x Singles)

Wednesday: 171115

WOD

OTM x 16

Even: 1 x Clean & Jerk Complex (see below)

Odd: 40 x Double Unders -or- 80 Single Unders

REST 4:00

OTM x 16

Even: 1 x Snatch Complex (see below)

Odd: 2-3 x Wall Walks

REST 4:00

Max Effort 500m Row

Tuesday: 171114

WOD

“Mixed Feelings” 5 sets

*Every 4:00 Complete…

12 x Toes to Bar

16 x Deadlifts

10 x 10m Shuttle Sprints

-REST remaining time in 4:00 Window-

Score = SLOWEST Interval Time

*Comp/Rx: 135/95

*Scaled: 115/75

Monday: 171113

Strength

Every 2:00 for 5 sets complete…

5 x Strict Press

*Athlete’s may increase weight each set or stay the same weight across the sets

WOD

“Clean Up Aisle 3” FT

15-10-5

Burpee Box Jump Overs @24/20 (Scaled: 20″ Step Ups)

American KB Swings @53/35 (Scaled: 35/26 & Russian Swings)

Midline/Cash Out

NFT

20 x Turkish Get Ups (10 each side)

Saturday: Veteran’s Day

On Wednesday, November 11 CrossFit 386 will host a “Three Wise Men” WOD honoring three brothers: Jeremy Wise (Navy SEAL), Ben Wise (Army Green Beret) and Beau Wise (USMC Infantry). Tragically, Jeremy and Ben were killed in action while their youngest brother Beau still remains on active duty to this day. The goal of this event is to not only recognize the sacrifices of Jeremy and Ben, but also pay tribute to Beau and those just like him who have returned from combat and are doing their best to live with the memories of combat on a daily basis. On Veterans Day, we invite you to join us as we honor all the brave men and women who have served, as well as those who have survived combat but may still be struggling to cope with the effects of serving in the military.

“Three Wise Men”

“Jeremy”

AMRAP 4

5 x Hang Squat Snatch

10 x Bar Facing Burpees

*REST 2:00*

“Ben”

AMRAP 4

10 x Power Cleans

20 x Pull Ups

*REST 2:00*

“Beau”

AMRAP 4

15 x Box Jump Overs

30 x Wall Balls

*Rx: Bar – 135/95; Box – 24/20; WB – 20/14

*Scaled: Bar – 95/65; Jumping Pull Ups/Ring Rows; Box – Steps @20; WB – 14/10

 

Friday: 171110

WOD

AMRAP 12

10 x Push Press

5/5 x Pistol Squats

10 x Bar Over Burpees

*Comp: 115/80

*Rx: 95/65

*Scaled: 55/35; Box or Band Pistols; Step Over Bar 

Midline Work

3 sets

:30 x Feet Elevated Plank Hold

:20 x Parallette L-Sit or Knee Tuck

:30 x Hollow Holds

*Athlete’s can rest between moves and/or sets; Focus is quality*

Tuesday: 171010

WOD

“Hope”

Min #1: Max Burpees

Min #2: Max Power Snatch

Min #3: Max Box Jumps

Min #4: Max Thrusters

Min #5: Max C2B Pull Ups

Min #6: Rest

*Repeat for 3 total Rounds (same as “Fight Gone Bad”)

*Score = Total Reps

*Comp/Rx: 75/55 & 24″/20″ 

*Scaled: 55/35 & Step Ups & Jumping C2B

Monday: 171009

Strength

Every 2:00 Complete a set of Back Squats

Rx: 6-4-2-2-4-6

Scaled: 6 x 3

*Rx will increase weights with each set, Scaled may increase or stay across

WOD

AMRAP 12

20 x Wall Balls

20 x Burpees

 20 x Double Unders

*Comp/Rx: 20/14 to 10’/9′

*Scaled: 14/10 to 9′ & 50 x Single Unders

Saturday: 171007

WOD

In Teams of 2: AMRAP 20

12/9 Cal Row

15 x KB Swings

10 x Push Ups

*Partner 1 completes 1 x Full Round.  After completion of the Push Ups Partner 2 completes 1 full round. Continue until the time runs out. 

**Score = Total Rounds

Friday: 171006

Strength

OTM x 10

Even: 3 x Front Squats @75% of 1RM C&J

Odd: 3-5 x Strict Pull Ups

WOD

3RFT

Run 400m

8 x SH2OH

16 x Deadlifts

*Comp: 135/95

*Rx: 115/75

*Scaled: 75/45