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WOD

WOD for November 22, 2019


WOD: “Donny”

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.

He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

The “Donny” Hero WOD was first posted on the CrossFit Main Site as the workout of the day fro Wednesday, August 21, 2013 (130821).

21-15-9-9-15-21
Deadlifts (225/155)
Burpees

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WOD

WOD for November 21, 2019


Strength/Skill: 4 rounds of 10 KBS and 10 goblet squats

WOD: 20 min AMRAP
200m run
20 lateral jumps
30 mountain climbers

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WOD

WOD for November 20, 2019


Strength/Skill: 3 rounds of down and back single arm overhead walking lunges each arm and 10 DB snatch each arm

WOD:
10 squat cleans (135/95)
10 ring push ups
Run 600m
8 squat cleans (135/95)
8 ring push ups
Run 400m
6 squat cleans (135/95)
6 ring push ups
Run 200m
4 squat cleans (135/95)
4 ring push ups

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WOD

WOD for November 19, 2019


Strength/Skill: 3-3-3-3-3 split jerks and 10 monster walks each way between sets

WOD: 4RFT
50 DUs
20 wallballs (20/14)
20 slam balls

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WOD

WOD for November 18, 2019


Strength/Skill: 5×5 strict shoulder presses 3010 tempo and 10 partner leg throws between

WOD:
EMOTM for 15 mins
mins 0, 3, 6, 9, 12 – 5 burpee broad jumps
mins 1, 4, 7, 10, 13 – 10 pull-ups
mins 2, 5, 8, 11, 14 – 20 air squats

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WOD

WOD for November 15, 2019


WOD:
3 rounds
10 clean and jerks (70% of max)
20 box step ups
10 burpees
Rest 2 mins

Rest additional 3

3 rounds
10 front squats (135/95)
30 mountain climbers
Row 250m
Rest 2 mins

Then 30-20-10
sit ups
push ups

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WOD

WOD for November 14, 2019


Strength/Skill: 4 rounds of 2 rope climbs and 10 1 leg all slams (each leg)

WOD: 10 min AMRAP
30 DUs
20 walking lunges
10 T2B

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WOD

WOD for Novemeber 13, 2019


Strength/Skill: 5×5 deadlifts and 50 flutter kicks between sets

WOD: “Charlotte”
21-15-9
OHS (95/65)
SDHP

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WOD

WOD for November 6, 2019


Strength/Skill: 4 rounds of 10 hammer curls and 10 skull crushers

WOD: 12 min AMRAP
10 front rack lunges (95/65)
10 hang cleans
Run 100m

*yes light weight MOVE FAST!

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WOD

WOD for October 29, 2019


Strength/Skill: OHS 5×3 and complete 10 russian twists between sets

WOD: Complete 1 time through pushing hard. 10 min time cap or AMRAP (if you complete under 10 mins start back with presses and use the rest of the time to complete a second round).

10 strict presses (95/65)
15 OHS
20 push presses
25 front squats
30 push jerks
35 back squats