WOD Blog

Power 5 sets: 3 Power Cleans + 2 Push Jerks Build to a heavy complex. Conditioning A. 500m Row for time: -Rest till the 10:00 mark- B. Reps of 21-15-9 for time: Kb Swings (60#/44#) Toes-2-Bar Box Jumps

Strength Back Squat 4 Reps @ 70% 2RM 3 Reps @ 80% 2 Reps @ 90% 3 x 2 @ 95%-100%-100+% of 2RM Conditioning 5 rounds for time: 9 Thrusters (115#/83#) 9 C2B Pull-ups 9 Lateral Bar Hopping Burpees

Partner WOD CrossFit XLT Turkey Bash WOD 1 “Engine” 1k Row 50 Wallballs (20#/14#) 40 Toes-2-Bar / Knees-2-Chest 30 Shoulder-2-Overhead (155#/103#) (115#/73#) 20 Lateral Bar Hopping Burpees 10 Bar Muscle Up / 20 Pullups 20 Lateral Bar Hopping Burpees 30 Shoulder-2-Overhead (155#/103#) (115#/73#) 40 Toes-2-Bar / Knees-2-Chest 50 Wallballs (20#/14#) 1k Row Partners may split

Strength A1. 4 x 5 Front Squat @ 7-8 RPE* -Rest :30 A2. 4 x 15-20 Weighted Sit-ups -Rest :90 *Note: For the front squats, your heaviest set should feel like you could complete 3 additional reps if needed. Conditioning Reps of 21-15-9 for time: Hang Power Cleans (135#/93#) Handstand Push-ups

Strength Strict Press x 5-3-3-1-1-1 Push Press x 3-3-3-1-1-1 Build to today’s heaviest Strict Press, and continue to build to today’s heaviest Push Press. Conditioning 4 x 3:00 AMRAP of: 5 Shoulder-2-Overhead (155#/103#) 7 Toes-2-Bar 9 Box Jump Overs (24″/20″) Rest 1:00 between each round. Start each AMRAP where you left off in the previous.

Strength Back Squat 5 Reps @ 70% 2RM 3 Reps @ 80% 1 Rep @ 90% 6 x 1 @ 100% 2RM – Every 2:00 Conditioning “Armistice” 11:00 AMRAP: 11 Power Cleans (135#/93#) 11 Lateral Bar Hopping Burpees 19 Deadlifts (135#/93#) 18 Pull-ups Veterans Day has been observed since 1954 by the U.S. and its

Strength A1. 4 x 3 Low Hang Power Snatch (@ knee) -Rest :30 A2. 4 x 12 (6/6) Single Arm KB OH Step-ups -Rest :60-:90 Conditioning Reps of 27-21-15-9 for time: Wall Balls (30#/20#) Alternating DB Snatches (50#/35#)

Congratulations to our November Athletes of the Month – Danielle and Tate Hartman! Both Danielle and Tate are coming up on their one year anniversaries at Capital City CrossFit. Since joining they have immersed themselves into the C3 family, becoming integral members of our Community. Both can be found at the gym five or six

Strength A1. Deadlift 8 Reps @ 50% 6 Reps @ 60% 4 Reps @ 70% 2 x 3 @ 80% A2. 5 x 5-8 Weighted Bar Dips Conditioning 4 rounds – each for time: 300m/250m Row 15 Box Jumps (30″/24″) 10 Strict Handstand Push-ups *Rest 2:00 after each round.

Olympic 15:00 to build to today’s 1RM Clean & Jerk *This should be done in 7-8 sets Conditioning 10:00 AMRAP: 30 Double Unders 6 Power Clean (185#/123#) 6 Strict Chin-ups