NOVEMBER WODS 2017

Home / WODs / NOVEMBER WODS 2017

WEDNESDAY 1st NOVEMBER
a) Power Snatch (medium) (WEIGHT)
10min – 3 reps E.M.O.M
b) Clean + Jerk (heavy) (WEIGHT)
10min – 3 reps every 2mins
c) Metcon – 10mins AMRAP (partnered) (ROUNDS+REPS)
Take turns doing a full round of:
3 deadlifts
3 hang power cleans
3 front squats
3 S.T.O
100m row
*bar (50/30)(40/25)(30/20)
Competition Extra Work:
a) For time:
Keg cleans 12,9,6,3
A’bike (cals) 24,18,12,6

THURSDAY 2nd NOVEMBER
a) Gymnastics – 10min Cap (NO SCORE)
Rope climbs 3,3,2,2,1,1
Push ups 15,15,10,10,5,5
*Rx+ add weight vest to push ups
b) Press (WEIGHT)
10min – 5,5,5,3,1 up to 80%
c) Metcon – 15min Cap (REPS)
At 0, 5, and 10mins, do a 400/200m run,
Then…
AMRAP
5 muscle ups
15 K/B lunges
*K/B or D/B – m:15-30kg, f:10-20kg

FRIDAY 3rd NOVEMBER
a) Overhead Squat (WEIGHT)
10min – 1 rep max
b) Back squat (WEIGHT)
10min – 5,5,5,3,1 up to 80%
c) Metcon – 20min Cap (TIME)
25,20,15,10,5 reps of:
D/B Snatch
Pistol squat
Then…
25,20,15,10,5 reps of
Pull ups
Bench press
*Bar (50/30)(40/25)(30/20)
Competition Extra Work:
a) Strict pull ups 5×5 (preferably done before class)
b) Lying D/B “T” extensions 4×12
c) B/B bent over rows 3×10
d) Swimmers 3×10 (slow)

SATURDAY 4th NOVEMBER
a) Hero WOD “Carse” (TIME)
(Do as an individual or partner workout)
21,18,15,12,9,6,3 reps of:
Squat clean
double under
deadlift
box jump
*start each round with a 50m bear crawl
*squat clean (43/30)(35/25)(30/20)
*deadlift (84/50)(70/40)(60/30)

SUNDAY 5th NOVEMBER 
Rest Day

MONDAY 6th NOVEMBER
a) Snatch – 12min (WEIGHT)
i) Power Snatch – triples on the minute
ii) Snatch complex – every 2min
b) Benchmark “Fight Gone Bad” (REPS)
3 rounds for reps:
1min – wallballs
1min – SDHP
1min – box jump
1min – push press
1min – rower (cals)
1min – rest
*bar (35/25)(30/20)(25/15)
Competitors Extra Work:
Assault bike 10x10cals, max effort
on each, rest as needed. Push for the
highest km/h possible.

TUESDAY 7th NOVEMBER (CUP DAY)
a) Front Squat – 15min (WEIGHT FOR 5,3,AND 1)
1,3,5 rep maxes
b) Back Squat – 10min (WEIGHT)
5,5,5,3,1 up to 85%
c) Metcon – 10min Cap (TIME)
5 rounds for time:
21 abmat sit ups
15 O/H lunges (25/15)(20/10)(15/5)
9 D/B snatch
OR
3 rounds for time:
16 O/H lunges (60/40)
12 K/B snatches (24/16)
8 muscle ups
Competitors Extra Work:
a) 3 rounds for time:
3 peg boards
40m sled push (80/40)

WEDNESDAY 8th NOVEMBER
a) Gymnastics Skills: (NO SCORE)
12mins to work on:
Rope Climbs
Strict Dips
Pistol Squats
b) Heavy Metcon – 20min Ladder (TOTAL REPS)
9 Power cleans
45 double unders
*male: start with bar, increase
10kg each round (5kg to scale)
*female: start with bar increase
by 5kg each round (2.5kg to scale)
Competitors Extra Work:
a) GHR’s 4×6
b) Bench Hip Thrusts 3×10
c) heavy double K/B Russians 3×15 (24/16)

THURSDAY 9th NOVEMBER
a) Press – 10min (WEIGHT)
5,5,5,3,1 up to 85%
b) Metcon – 24min AMRAP (ROUNDS+REPS)
10 S.T.O
20 pull ups
200m run
90sec Rest
*bar (70/45)(60/40)(50/30)

FRIDAY 10th NOVEMBER
a) Deadlift – 10min (WEIGHT)
5,5,5,3,1 up to 85%
b) Metcon – 20min Cap (REPS)
0-5min: Row 300/200m + AMRAP K/B Swings
5-10min: Row 300/200m + AMRAP Toes To Bar
10-15min: Row 300/200m + AMRAP D/B Thrusters
15-20min: Row 300/200m + AMRAP Burpees
*K/B (24/16)(20/12)(16/10)
Competitors Extra Work:
a) Deficit HSPU: 25 in total (1 blue/green plate)
b) L-Sit: 2min in total
c) Strict Pull Ups 5×2 (slow as possible)

SATURDAY 11th NOVEMBER
Partner WOD’s – 12min on/3min off
a) Metcon #1 – 12min AMRAP (ROUNDS+REPS)
15 Clean and Jerk + 15 pull ups
*tag in and out as needed
*bar (45/30)(35/25)(30/20)
b) Metcon #2 – 12min AMRAP (ROUNDS+REPS)
2 rope climbs
14 box jumps
9 bench press
*Alternate movements
*Bar (60/40)(50/30)(40/25)
c) Metcon #3 – 12min Cap (TIME)
For time:
600m Partner run
90 wallballs
200 double unders
*run together
*split the rest as needed

SUNDAY 12th NOVEMBER
Rest Day

MONDAY 13th NOVEMBER
a) Press (WEIGHT)
10min – 5,5,5,3,1 up to 90%
b) Benchmark “Angie” (TIME)
For time:
100 pull ups
100 push ups
100 sit ups
100 air squats
Competitors Extra Work:
a) tabata hollow holds
b) L-sits 5x15sec (emom)
c) round the worlds 3×6

TUESDAY 14th NOVEMBER
a) Deadlift (WEIGHT)
10min – 5,5,5,3,1 up to 90%
b) Metcon – 10min Cap (TIME)
16,14,12,10 reps for time:
Deadlifts
Toes to bar
*bar (80/50)(70/45)(60/40)
c) Metcon – 10min Cap (TIME)
10 rounds for time:
50m run
1 legless rope climb
*scaled is normal/grounded
Competitors Extra work:
a) 15mins worth of heavy rope/sled
pulls

WEDNESDAY 15th NOVEMBER
a) Rowing time trial (TIME)
500m for time
b) S+C – 24mins (NO SCORE)
Alternating on the minute
Odds: 4 high hang squat snatches
Evens: 8 bar facing burpees
*refer to coach for loading
c) Midline – 6min (NO SCORE)
Plank holds 45sec on/off
Competitors Extra Work:
a) 3 rounds (not timed)
10 d’ball+climb over yoke (head height)(35/20)
60m rear sled drag (80/50)
15 HSPU

THURSDAY 16th NOVEMBER
a) Supersets – 12mins (NO SCORE)
Bench press x7
Bent over row x7
(60sec rest)
b) Metcon – 23min AMRAP (ROUNDS+REPS)
90 double unders
9 muscle ups
30 front rack lunges
*bar (50/30)(40/25)(30/20)

FRIDAY 17th NOVEMBER
a) Squat clean thruster (WEIGHT)
10mins – 5,4,3,2,1 up to max
*go every 2mins
b) Back squat (WEIGHT)
10min – 5,5,5,3,1 up to 90%
c) Metcon – 12mins AMRAP (REPS)
3min, 2min, 1min rounds of:
Row/ski/A’bike (cals)
Double K/B thrusters
*K/B (16/12)(12/8)(10/6)
Competitors Extra Work:
a) 10mins on either D/B squat snatch
or log g.t.o (moderate weight/practice)
b) 10mins running intervals:
200m every 2mins (80-90% effort)

SATURDAY 18th NOVEMBER
a) Metcon – 38min Chipper (partnered) (TIME)
100 K/B Russian swings
100 box jumps
100 pull ups
100 Dips
100 D/B snatches
100 D/B S/A O/H lunges
*K/B (32/24)(24/16)(20/12)
*box (30/24″)
*Coach will intermittently pick you
out to do a heavy sled push

SUNDAY 19th NOVEMBER
Rest Day

MONDAY 20th NOVEMBER
a) “CrossFit Total” – 20min Cap
1RM Backsquat
1RM Press
1RM Deadlift
b) Benchmark “Helen” – 15min Cap
3 rounds for time:
400m run
21 K/B swings
12 pull ups
*K/B (24/16)(20/12)(16/10)
Competitors Extra Work:
a) 4 point pause snatch 5×3@50%
b) Power clean (off blocks) 5×3@50%
c) Jerk Balance 5×3@50%

TUESDAY 21st NOVEMBER
a) “17.1 + 17.2” (partnered)
For time:
D/B snatch 10,20,30,40,50
Burpees over box 15,15,15,15,15
*between rounds, complete:
16 D/B front rack lunges
16 Toes to bar/8 bar muscle ups
8 D/B power cleans
*1 works/1 rests
*split work load as needed
Competitors Extra Work:
a) TRX shoulder complex (“A,T,AND Y”) 3x60sec on/off
b) Banded face pulls 3×15
c) D/B S/A bench rows 3x10each

WEDNESDAY 22nd NOVEMBER
a) Farmer’s carry – 10min Cap
10m max effort
b) Overhead carry – 10min Cap
15m max effort
c) Metcon – 12min AMRAP
Every 2mins, complete:
8 Strict Dips
8 Strict pull ups
Then, in remaining time….
Max Cals on Ski/Row/Assault bike
Competitors Extra Work:
a) Metcon – 15min cap
Peg board 3,2,1
HS walk(m) 12,8,4
Then…
Deadball clean 9,7,5 (55/35)
GHD sit ups 27,21,15

THURSDAY 23rd NOVEMBER
a) “17.4 + 17.5” (partnered)
For time:
Partner 1 – 9 thrusters + 35 double unders
Partner 2 – 9 thrusters + 35 double unders
50 deadlifts (shared)
Partner 1 – 9 thrusters + 35 double unders
Partner 2 – 9 thrusters + 35 double unders
50 wallballs (shared)
Partner 1 – 9 thrusters + 35 double unders
Partner 2 – 9 thrusters + 35 double unders
50 Cal row (shared)
Partner 1 – 9 thrusters + 35 double unders
Partner 2 – 9 thrusters + 35 double unders
50 HSPU (shared)
*thruster (43/29)(35/25)(30/20)
*deadlift (102/70)(80/50)(60/40)

FRIDAY 24th NOVEMBER
a) S+C – 10min Cap
Snatch 6,5,4,3
Ab mat sit ups 30,25,20,15
*refer to coach for loading
b) Running intervals – 10mins (partnered)
40m sprint intervals (1:1 with partner)
c) S+C – 10min Cap
Clean 6,5,4,3
Ring push ups 30,25,20,15
*refer to coach for loading
Competitors Extra Work:
a) complex – 10min
1 toes to rings
1 strict ring pull up
1 skin the cat
1 muscle up
b) Handstand elbow touches – 5min
Sets of 6-10

SATURDAY 25th NOVEMBER
a) Metcon #1 – 20min (teams of 3)
Move through the following in Indian file:
Person 1 – 12 back squats
Person 2 – 12 double K/B S.T.O
Person 3 – rest
Once your team has completed 6 rounds each,
perform AMRAP of rope climbs in remaining time
*K/B 2x(20/14)(16/10)(12/8)
b) Metcon #2 – 12min (teams of 3)
Person 1 – row for m’s
Person 2+3 – work through:
80 pull ups
80 bench presses
*each minute someone else will rotate on
to the rower
*bar (60/40)(50/30)(40/25)

SUNDAY 26th NOVEMBER
Rest Day

MONDAY 27th NOVEMBER
a) Squat Clean – 15min
Establish a 1RM
b) Alternating E.M.O.M – 10min
Odds – 8 squat cleans
Evens – 8 ring/bar dips
*bar (50/30)(40/25)(30/20)
c) Midline – 10min
Alternate with a partner:
10 weighted ceiling touches
10 “windscreen wipers”
Competition Extra Work:
a) muscle ups – 10min
E.M.O.M – 3reps
b) weighted strict pull ups 8,6,4,2
c) dip support strict leg raise 3×8

TUESDAY 28th NOVEMBER
a) Bench press – 10min
complete 10,8,6,4,2 reps
(moderately heavy across all sets)
b) Rope climbs – 7min AMRAP
go 1:1 with a partner
c) Metcon – 18min LADDER
S/A K/B O/H lunge 4,8,12,…etc.
Broad jump 1,2,3,…etc.
*K/B (24/16)(20/12)(16/10)
*broad jumps (2m/1m), use plates
on then floor a markers to ensure you
clear the distance.
Competition Extra Work:
a) For time:
30cal row
15 double K/B snatch
30cal Assault bike
15 double K/B snatch
30cal row
*K/B 2x(20/14)
b) 4 rounds for time:
1 “half-half” rope climb
12 cal Ski erg

WEDNESDAY 29th NOVEMBER
a) Hero WOD “The Seven”
7 rounds for time:
7 HSPU
7 thrusters
7 knee to elbows
7 deadlifts
7 burpees
7 K/B swings
7 pull ups
*Thruster (61/43)(50/30)(40/25)
*Deadlift (112/74)(90/60)(70/45)
*K/B (32/24)(24/16)(20/12)
Competition Extra Work:
a) banded good mornings 3×10
b) TRX leg curls 3×12
c) back extensions 3×15

THURSDAY 30th NOVEMBER
a) Snatch – 12min
Complete 6,6,4,4,2,2 – touch and go,
(moderately heavy across all sets)
b) Rowing intervals – 12min (partnered)
Alternating with a partner every 90sec:
20sec sprint
10sec rest
20sec sprint
10sec rest
20sec sprint
10sec transition
>>>row for as many M’s as possible
c) Metcon – 9min AMRAP (teams of 3)
Indian file:
12 D/B snatch
100m sprint
*refer to coach for D/B loading

Recent Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.