Monday, November 30, 2015

2015-12-01 WOD

MisFit Snatch Complex, 5x2 @ 80-90%. Drop between complexes.

3 Rounds:
...30 OH Lunges (45/25#)**
...15 Box Jumps (24/20")**
...Rest 3 MInutes
Time cap of 15 minutes. Post time.

COMPETITORS: **Metcon movements are alternating pistols & hurdle jumps (36/28"). We like how the guy in the red shirt setup his hurdles at the end of this video (

Sunday, November 29, 2015

2015-11-30 WOD

Back Squat, 5x5 @ 90% of 5RM.

For time:
...60 cal Row
...45 Abmat Sit Ups**
...30 Front Squats (135/95#)**
...15 C2B Pull Ups**
Time cap of 15 minutes. Post time.

COMPETITORS: **Metcon movements are GHDSU, OHS, Rope Climbs, and NO Time Cap.

Thursday, November 26, 2015

2015-11-27 Holiday WOD

Bring your friends & family that want to burn off that Thanksgiving dinner! Minimum age is 14 years old. No prior CrossFit experience is required! This is a FREE community workout! Warm up starts at 8:30am, all other class times are cancelled. See you there!

In teams of 2 or 3, AMRAP in 20 minutes of:
...30 Burpees
...60 Hang to Overhead (115/75#)
...90 Sit Ups
One athlete works at a time, a hand tag is required when switching athletes. Post rounds/reps.

Tuesday, November 24, 2015

2015-11-25 WOD

Push Jerk, 5x5 @60% -- Touch and go (no pause in the front rack position)

9-7-5 reps for time of:
...Muscle Ups
...Squat Snatch (135/95#)
Time cap of 12 minutes. Post time. Compare to 2015-03-18 or 2014-12-05.


Monday, November 23, 2015

2015-11-24 WOD

"MisFit Clean Complex", 5x2 @80-90% of 1RM found during test week -- drop and reset between full complexes
1 complex = power clean + push jerk + front squat + hang squat clean + split jerk
Post heaviest load.

21-18-15-12-9 reps for time of:
...SDHP (115/75#)
...Burpees to 6" target
Time cap of 16 minutes. Post time.


Sunday, November 22, 2015

2015-11-23 WOD

Back Squat, 5x5 @90% of the 5RM you found during test week.

4 Rounds
...14 Lateral bar burpees
...14 C2B Pull Ups
...14 Push Jerks (135/95#)
...Rest 90 seconds
Time cap of 22 minutes. Post time.


Thursday, November 19, 2015

2015-11-20 WOD

Find 5RM Back Squat.
You need this number for the cycle so make sure you hit a full set of 5 if you overshoot your first set.

EMOM 20 minutes
...Even: 10 GHD sit ups
...Odd: 15 Push ups
Post total GHDSU reps & PU reps (100/150 reps is a perfect score).

COMPETITORS: Try to go unbroken for all rounds.