Team WoD for November 28th, 2018

Group: 3 in 3
In-place Inch worms (no push-up)
Partner Medball twists
In-place Lunge

Strength: 15’ to complete 3 x 5 Back Squat at 60-75% of your 1RM. 2.5 Minutes rest between sets.

WoD: Team WoD for time.

In teams of 2 or 3, break up the following total amount work as you like:

1000m Row
80 WBS (20/14) (10/9) a) 14/12 b) 12/10
750m Row
60 WBS
500m Row
40 WBS

Coach’s Notes: Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.

MOB: Roll quads and Posterior

WoD for November 27th, 2018

Group: Burgener Snatch

MOB: Deep Dislocates

WoD: 20’ EMOM

Odd: 3 Snatches (anyway, but Comp is squat) + 3 Burpee over the bar
Even: 30 DU a/b) 90 Singles

Score: Finished load of the Snatches for each round

Coach’s Notes: Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.

MOB: Roll Posterior / Mash Achilles

WoD for November 26th, 2018

Group: 3 in 3
Air Squat
Russian Twists
HR Push-ups

MOB: Deep Dislocates

Strength: 15’ to find your 3RM OHS (from rack)

WoD: For time 21-15-9

AAB calories
Push-ups

Coach’s Notes: Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.

MOB: Roll Quads / Lax Pecs and Shoulders

Team WoD for November 24th, 2018

Group: 3 in 3
Jumping Jacks
Air squats
In-place lunge

WoD: For time: “Deck of Cards”

Hearts: Abmat Sit-ups
Spades: In-place Lunge
Diamonds: Air Squats
Clubs: Double Unders or x3 Singles

Jokers: TBD!

Coach’s Notes: Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.

MOB: Roll Posterior Chain, Quads / Lax Glutes

Benchmark WoD for November 23rd, 2018

Warm up: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions

We will discuss scaling at the beginning of the WoD.

“Desforges”

Rx athletes get 2 bars, everyone else will be changing out weights on one bar, as necessary

Rx: 5 RFT
A: 4 RFT
B: 3 RFT

225 pound Deadlift, 12 reps a) 185/130 b) 135/95
20 Pull-ups a/b) Band aided
135 pound Clean and jerk, 12 reps a) 115/80 b) 95/65
20 Knees to elbows a/b) High Knees

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

MOB: Roll Posterior chain and lats / Lax Shoulders

WoD for November 21st, 2018

Group Warm-up
MAX UB DUS
3′ to work on and find your max number of unbroken DUs. If you don’t have DUs, work on them and then complete 50 unbroken no rope “dead penguins” to get warmed up

Daily WoD
UP/DOWN CHIPPER
30/24cal AAB
30 Box Jumps (24/20)
30 Flutter Kicks (L+R = 1)
20/16cal AAB
20 Box Jumps (24/20) a/b) Step ups
20 Flutter Kicks (L+R = 1)
10/8cal AAB
10 Box Jumps (24/20)
10 Flutter Kicks (L+R = 1)
10/9cal Ski Erg
10 Box Jumps (24/20)
10 Flutter Kicks (L+R = 1)
20/18cal Ski Erg
20 Box Jumps (24/20)
20 Flutter Kicks (L+R = 1)
30/27cal Ski Erg
30 Box Jumps (24/20)
30 Flutter Kicks (L+R = 1)

Mobility
Roll Posterior
Mash Achilles

WoD for November 20th, 2018

Group Warm-up
3 in 3
Air Squats
3 C2B or heavier pull
Inch worms

Review
Thrusters and breathing

Strength
3RM THRUSTER
In 15′, find your 3RM Thruster

Daily WoD
6 RFT*: AIR SQUATS / ROW / PULL-UPS / THRUSTER
12 Air Squats
10/9 cal Row
8 pull-ups a/b) aided or ring rows

Every 90 seconds, stop and complete 3 thrusters (135/95) a) 115/80 b) 95/65

Mobility
Roll Quads/Posterior Chain/Lats
Lax Shoulders

WoD for November 19th, 2018

Group Warm-up
Tabata (Only 4 Rounds of Each, Rotate each movement):
Bear Walks
Walking Lunges
Double/Single unders

Coach’s Notes: at 3-2-1-Go, Bear Walk, rest 10, lunge, rest 10, skip rope, rest 10 Bear Walk, etc… Total of 12 tabata intervals.

Strength
3 X 6 FRONT RACK REVERSE LUNGES (FROM RACK)
Three sets of:
Front rack reverse lunges (from rack) x 6 reps

*Rest 45 seconds after each leg
*Rest 90 seconds after each set

Daily WoD
15′ AMRAP POWER CLEANS / SIT-UPS / WBS
5 power cleans 155/105lb a) 135/95 b) 95/65
10 Abmat Sit-ups / 5 GHD Sit-ups (only if you’ve been consistently doing them in the first 5 minutes)
15 wall balls 20/14lb a) 14/12 b) 12/10

Mobility
Roll Posterior Chain / Quads
Lax Shoulders

Team WoD for November 17th, 2018

Group Warm-up
Coach’s Prerogative

Daily WoD
In teams of two or three, complete:

100 pull ups
200m kb/db farmers carry (heavy, swap weights as often as needed)
100 wall balls
200m farmers carry
100 burpees box jump overs 24/20 inch
200m farmers carry

*Partition the individual movements reps however you would like
Mobility
Roll Posterior and Lats, Quads
Mash Forearms / Achilles

WoD for November 16th, 2018

Group Warm-up
60′ Relay Race (30′ down, around cone, 30′ back)

Divide Teams into 2. 1 team member works at a time of:

Lunges
Spidermans
Zombies
Butt Kickers
Side Shuffles
Karaokes
Sprint

Strength
60% BENCH PRESS MAX EFFORT
Work up to 60% of 1RM, then complete 3 ME sets of at that weight
*Rest 3 mins between each set

Review
Bergener Power Clean and warm-up

Daily WoD
10′ EMOM 3 REP POWER CLEAN
For every minute, complete 3 Power Cleans (from ground). Upon successful completion, you get the number of points for each pound on the bar. You may change weights as necessary between EMOMs.

Total Score = Cumulative Successful Loads lifts

Mobility
Roll Posterior
Lax Pecs