CONTEST WOD
“Diane”
For time:
21-15-9
225lb Deadlift
Handstand Pushups

COMPETITION TEAM
10 GHD
10 Cal Row
10 Pushups

Snatch – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2
Clean & Jerk – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2
Front squat – heavy single; 90% x 1

50 Man Makers – 35lb dumbbell in each hand

WOD
1st
Squat 3-3-3(or more)

2nd
AMRAP in 15min of:
45lb Stepups, overhead, 20” Box, 11reps
20” Box Jumps, 11reps
95lb Hang Squat Clean, 11reps

COMPETITION TEAM: Rest Day

WOD
1st
Bench Press 3-3-3(or more)

2nd
3 Rounds for time of:
Ring Pushups, 25reps
Pullups, 25reps
Burpees, 25reps

COMPETITION TEAM
3 Rounds GHD
5 HSPU
10 OH Lunges

C&J – 5×1 (80-90%)
Clean Pull – 4×2
Front Squat – 5×1
Aim to add weight from what you used last week

ABS
50 Plate Situps
50 Bicycle Crunches (elbow to opposite knee)
1 min plank hold x 3
25 each side KB obliques

TEAM WOD
In Teams of 2:
For time:
24” Box Jump, 100Reps
Rope Climbs, 10 Ascents
2 Pood Kettlbell Swings, 100 Reps
Knees to Elbows, 100 Reps
95lb Hang Power Clean, 100 Reps
Wall Balls, 20lb, 100Reps
100 Meter Sandbag Sprint, (Each athlete)

Reps are shown as team totals. Only one athlete may work at a time.

COMPETITION TEAM: Complete team wod

RAFFLE TICKETS ON SALE NOW!!!

We are holding a Holiday Raffle. Each ticket will sell for $25 and the winner will receive a One Year Unlimited Membership to CrossFit CenterMass. We are only selling 200 tickets so get yours now. For one week the tickets will only be available for purchase by our members. After the first week we will open up the raffle to the public. An additional incentive to buy a ticket is that your raffle ticket will give you exclusive access to the $500 open bar at the holiday party (only open to raffle ticket holders). So for only $25 you get to drink for free at the Holiday party and a chance at winning a free year of CrossFit. Tickets will be sold at the front desk.

WOD
1st
Deadlift 3-3-3(or more)
Set 1: 70%
Set 2: 80%
Set 3: 90%

2nd
Power Clean 3-3-3
Stiff Legged Deadlift 10-10-10

COMPETITION TEAM:
3 Rounds
20 GHD
15 Pullup
10 Pushup

Snatch – 5 x 1 (~80-90%)
Snatch pull – 4 x 2
Pause back squat – 5 x 1
Aim to add weight to each exercise from what you used last week.

10-9-8-7-6-5-4-3-2-1
Burpee Pullup
Toes to Bar

WOD
1st
Shoulder Press 3-3-3(or more)
Set 1: 70%
Set 2: 80%
Set 3: 90%

2nd
“Jackie”
For time:
Row 1000 meters
45lb Thruster, 50reps
30 Pullups

HOLIDAY PARTY ANNOUNCEMENT!!

Save the date!!!  This years Holiday Party will be held December 10th 8PM at Ritual Restaurant & Bar 281 Main St Worcester.  This year is sure to top past years.  We will be announcing the winners of the Paleo Challenge and the Wendler Challenge.  CFCM will be providing appetizers and a $500 open bar.

COMPETITION TEAM: Rest Day

WOD
Rest Day/Make up Day/Skill Development

COMPETITION TEAM
10 Ring Dips
10 Flat Ring Rows
30 DU

Clean & Jerk – 5 x 2(~75-85%)
Clean pull – 4 x 3
Front squat – 4 x 2
Aim to beat the weights you used last week for these exercises.

2 Rounds
Adam St with vest or sandbag
20 Walking lunges

CONTEST WOD
“Jerry”
For time:
Run lmile
Row 2K
Run 1mile

COMPETITION TEAM
3 Rounds
10 GHD
10 DU
10 Pushups

Snatch – 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1, 90% x 1
Clean & Jerk – 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1, 90% x 1
Front squat – heavy single; 90% x 1 x 2

For 5 minutes:
5 sandbag power clean
5 sandbag push press
5 sandbag bent row

WOD
1st
Squat 5-5-5(or more)

2nd
Front Squat 5-5-5
Overhead Squat 3-3-3
Run 1mile

COMPETITION TEAM:
3 Rounds
10 GHD
10 Burpees
200M sprint

Hang snatch (below knee) – 75% x 2 x 3, 80% x 2 x 2
Hang clean (below knee) – 75% x 2 x 3, 80% x 2 x 2
Heaving snatch balance – 4 x 2; add weight from last wk

3 sets; no rest:
20 topside plate halfmoons
5 T-push-up/side

WOD
1st
Bench Press 5-5-5(or more)

2nd
AMRAP in 15 min of:
10 Burpees
10 Ring Dips

Team WOD
1st
1 Rep Max Power Clean and Jerk
Teams will have 5 min to find this weight.  Combine total for teams.

2nd
For time:
42-30-18
30″ Box Jumps
2 Pood Kettlebell Swings
2 for 1 Wall Balls, 20lb Ball

Only on athlete may work at a time.  Reps are shown as Team totals.  Subtract the total weight lifted from the time to get the team score.

COMPETITION TEAM: Team WOD – Try to pair up with another Competition Team member.

CONGRATULATIONS TO ALL THE CFCM MEMBERS WHO TRAVELED DOWN TO WASHINGTON D.C. OVER THE WEEKEND TO COMPETE IN THE MARINE CORPS MARATHON.  EVERYONE FINISHED!!!

REMINDER THAT TODAY THE NEW SCHEDULE STARTS. THE MORNING AND NIGHT TIME CLASSES WILL START ON THE 15 MIN INSTEAD OF ON THE HOUR. THE AFTERNOON BLOCK FROM 11-1 WILL REMAIN THE SAME AND IS STILL AN OPEN CLASS TIME FORMAT.

TODAY ALSO STARTS OUR NOVEMEBER ON RAMP AT 8:15AM AND 7:15PM

WOD
1st

Deadlift 5-5-5(or more)
Set 1: 65%
Set 2: 75%
Set 3: 85%

2nd
“Bradshaw”
10 Rounds for time of:
3 Handstand Pushups
225lb Deadlift, 6reps
12 Pullups
24 Double Unders

COMPETITION TEAM
Warmup:
3 Rounds
10 GHD (not Situps)
10 Wall Ball 30/20lb (everyone should be be trying to hit the 10′ mark)

Snatch – 5 x 2 (~75-85%)
Snatch pull – 4 x 3
Pause back squat – 5 x 2

Aim to add weight to each exercise from what you used last week.