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 (https://www.instagram.com/p/-NEqETEH5Q/). http://misfitathletics.com/mft-806/

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. http://misfitathletics.com/mft-805/

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)

"Amanda"
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.

COMPETITORS: http://misfitathletics.com/mft-802/

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.

COMPETITORS: http://misfitathletics.com/mft-801/

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.

COMPETITORS: http://misfitathletics.com/mft-800/

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. http://misfitathletics.com/mft-798/

Wednesday, November 18, 2015

2015-11-19 WOD

Find 1RM Power Snatch.

"MisFit Snatch Complex" for max load:
...Squat Snatch + OHS + Hang Squat Snatch + OHS

LISS Work:
...Accumulate 20-30 minutes of LISS work using a combination of biking, rowing, and running.

COMPETITORS: Rest day. Do this WOD on Saturday, 2015-11-21: http://misfitathletics.com/mft-799/

Tuesday, November 17, 2015

2015-11-18 WOD

4 Rounds
...400m Run
...25* Wall balls (30/20#)
...15* Toes to bar
*Time cap of 30 minutes. Post time.

COMPETITORS: *50 wall balls and 25 T2B per round with no time cap. http://misfitathletics.com/mft-797/

Monday, November 16, 2015

2015-11-17 WOD

Teams of 2** or 3:
...320 cal bike (or row) for time, switch every 20/16 calories.
**Teams of 2 females, 256 cal
Soft time cap of 20 minutes. If it looks like you won't hit 320 calories within the time cap, pick a lower goal & check your time when you get there! Compare to 2015-08-31.

NOT for time:
...6x12 Weighted hip extension (20-50#)
...10x5 Strict C2B pull ups (or hardest progression possible).

COMPETITORS: http://misfitathletics.com/mft-796/

Sunday, November 15, 2015

2015-11-16 WOD

Find 1RM Push Jerk.

Find 1RM Power Clean.

Complex for load:
...Power clean
...Push jerk
...Front squat
...Hang squat clean
...Split jerk
Post heaviest load.

COMPETITORS: http://misfitathletics.com/mft-795/

Thursday, November 12, 2015

2015-11-13 WOD

Option #1: Find 1RM Snatch
If you want another chance at hitting a snatch PR, go for it.

Option #2: Power snatch "practice" -- work up to some heavy triples. Drop and reset each rep.

EMOM until Failure Of:
...Odd Minutes: 3-6-9-12-15-etc C2B Pull Ups
...Even Minutes: 30 Double Unders
Post rounds/reps. Compare to 2015-10-02.

COMPETITORS: http://misfitathletics.com/mft-793/

Wednesday, November 11, 2015

2015-11-12 WOD

Find 1RM Push Press.

15-12-9 reps for time of:
...Toes to bar
...Thrusters (135/95#)
...4" Deficit kipping HSPU
Time cap of 15 minutes. Post time. Compare to 2015-10-01.

COMPETITORS: Rest day. Do this WOD on Saturday, 2015-11-14: http://misfitathletics.com/mft-794/

Tuesday, November 10, 2015

2015-11-11 WOD

Find 1RM Split Jerk from rack (front rack).

"MisFit Sprint Triathalon"
...500m Row
...1 Mile Assault Bike
...400m Run
Time cap of 10 minutes. Post time. Compare to 2015-09-30.

COMPETITORS: http://misfitathletics.com/mft-792/

Monday, November 09, 2015

2015-11-10 WOD

Find 1RM Front Squat.

3 Rounds
...20 Lateral bar burpees
...30 Wall balls (30/20#)
Time cap of 13 minutes. Compare to 2015-09-29.

COMPETITORS: http://misfitathletics.com/mft-791/

Sunday, November 08, 2015

2015-11-09 WOD

Option #1: Find 1RM clean and jerk
If you want another chance at hitting a clean and jerk PR, go for it.

Option #2: Power clean "practice" -- work up to some heavy triples. Drop and reset each rep.
If you hit a clean and jerk PR or two during the cycle, it's time to get used to heavy power movements again.

"Pennies"
4 RFT of:
...400m Run (NO run in the first round only)
...6 Squat Cleans (225/135#)
...6 Muscle Ups
Time cap of 20 minutes. Post time. Compare to 2015-09-28.

COMPETITORS: http://misfitathletics.com/mft-790/

Thursday, November 05, 2015

2015-11-06 WOD

"Crossfit Open WOD 13.1"
AMRAP in 17 minutes of:
...40 Burpees
...30 Snatches (75/45#)
...30 Burpees
...30 Snatches (135/75#)
...20 Burpees
...30 Snatches (165/100#)
...10 burpees
...AMRAP Snatches (210/120#)
Post total reps & last tie break time (completion of snatch rounds). Compare to 2014-01-03 and the 2013 Open.

COMPETITORS: http://misfitathletics.com/mft-788/

Wednesday, November 04, 2015

2015-11-05 WOD

"Grace"**
For time:
...30 Clean & Jerks (135/95#)
Time cap of 7 minutes. Post time & compare to 2015-06-29.

Unscored:
...Row for 10 minutes
...Bike for 10 minutes
...Run for 10 minutes
Practice maintaining the same pace/intensity for the entire 30 minutes, even when you switch movements.

COMPETITORS: Rest day. **"Double Grace" (60 reps) & compare to 2014 CrossFit Games leaderboard. Must qualify with an Rx'd "Grace" time of less than 4 minutes. Take split time at 30 reps, then 60 reps. Do this WOD on Saturday, 2015-11-07: http://misfitathletics.com/mft-789/

Tuesday, November 03, 2015

2015-11-04 WOD

SPEED Back Squat -- 8x3 reps @70%
Controlled on the way down, explosive on the way up.

AMRAP 3 minutes
...9 Box jump-overs (24/20")
...9 C2B pull ups
Rest 90 seconds
AMRAP 3 minutes
...6 Box jump-overs (24/20")
...6 C2B pull ups
Rest 90 seconds
AMRAP 3 minutes
...3 Box jump-overs (24/20")
...3 C2B pull ups
Post total reps of all 3 AMRAPs (yes, you have to multiply it all out).

COMPETITORS: http://misfitathletics.com/mft-787/

Monday, November 02, 2015

2015-11-03 WOD

1 mile Run for time.

Snatch, 7x2 @80-90% -- Drop and reset each rep
Full squat snatch, of course. Work up based on feel.

COMPETITORS: http://misfitathletics.com/mft-786/

Sunday, November 01, 2015

2015-11-02 WOD

Overhead Squat:
1x3 -- 10 second hold at the bottom (light)
1x3 -- 5 second hold at the bottom (moderate)
1-1-1 AHAP
This is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.

3** Rounds
...20 KB Swings (70/53#)
...10 Muscle Ups (scale to hardest possible MU progression or dips progression)
Time cap of 15 minutes. Post time.

COMPETITORS: **5 rounds, no time cap. http://misfitathletics.com/mft-785/