Rest Day/Make up Day/Skill Development

Warmup
Row 1K

WOD
6 rounds for time of:
12 Deadlifts, 155/105lb
9 Power Cleans, 155/105lb
6 Push Jerks, 155/105lb

Warmup
CrossFit Warmup

WOD
1st
Squat 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%

2nd
“Angie”
For Time:
50-40-30-20-10
Double Unders
Ab Mat Situps

Warmup
Run 1mile

WOD
1st
Bench 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%

2nd
AMRAP in 20 min of:
75lb Thrusters, 9reps
15 Pullups

Warmup
As needed for Team WOD

WOD
In Teams of  2:
For time:
“Team Lumberjack 20″
40 Deadlifts (275lbs)
Run 400m
40 KB swings (2pood)
Run 400m
40 Overhead Squats (115lbs)
Run 400m
40 Burpees
Run 400m
40 Pullups (Chest to Bar)
Run 400m
40 Box jumps (24”)
Run 400m
40 DB Squat Cleans (45lbs each)
Run 400m

Warmup
CrossFit Warmup

WOD
1st
Deadlift 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%

2nd
AMRAP in 20 min of:
10 Thrusters, 45lb/35lb
10 Floor GHDs
10 Good Mornings, 45lb/35lb

Warmup
Row 1K

WOD
1st
Shoulder Press 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%

2nd
“Cindy”
AMRAP in 20min of:
5 Pullups
10 Pushups
15 Squats

Rest Day/Skill Development/Make up Day

Warmup
Run 1mile

WOD
“AdamBrown”
Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Warmup
3 rounds of:
10 Pushups
10 Pullups
10 Squats
10 Box Jumps
Samson Stretch

WOD
 1st
 Bench 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%

2nd
21-18-15-12-9-6-3
Walking Lunge
Pullups
Knees to Elbows

Warmup
CrossFit Warmup

WOD
1st
Bench 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%

2nd
“Elizabeth”
For time:
21-15-9
135lb Squat Clean
Ring Dips

“Beat the Trainers”
-Began 11/1/10. 
-You are given one chance for the month. 
-Must be counted by a trainer. 
-Must be RxD.
-Must have full ROM
NOV WOD
“Front Squat Medley”
185lb max reps=3 points each
Rest no more than 2min
135lb max reps=2points each
Rest no more than 2min
95lb max reps=1point each

***Attention***
Everyone who signed up for the Tough Mudder.  We are unable to process everyones registration as a group.  Due to legal reasons each person must register on their own.  You can regster at www.toughmudder.com.  Please register for Saturday (11-20 Participants) and select team CrossFit CenterMass.  The cost should be $90.  The registration money you already paid will be in an envelope behind the desk for you to pick up.  Everyone must register before Nov 7th.  Don’t Wait!!

Warmup
As needed for team WOD

Team WOD
In Teams of 2:
10 Rounds for time of:
10 Pullups
10 Pushups
10 Situps
10 Squats
10 Double Unders
10 Kettble Swings, 1.5pood/1pood
10 Box Jumps, 24″/20″
10 Walking Lunges
10 Knees to Elbows
10 Back Extensions
***400meter Run***

Only one athlete may work at a time.  Each round one athlete must complete a 400meter run.  Athletes must the runner each round.  The non running athlete may still work while their partner is running.

Warmup
3 Rounds of:
Run 400meters
Rest 1min

WOD
1st
Deadlift 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%

2nd
For Time:
10-9-8-7-6-5-4-3-2-1
155lb Power Clean
Pullups
Kettlebell Swings, 1.5 Pood

Warmup
3 rounds of:
10 Pushups
10 Air Squats
25 Double Unders

WOD
1st
Shoulder Press 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%

2nd
5 Rounds for time of:
5 Press (any), 185lb/135lb
10 Burpees