WCW

Announcements

Next total day Wed 12/8
‘THE OTHER TOTAL’
Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)

Join us on Wed Dec 1 at 7:15pm for a Nutrition Seminar

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
*Pistols must be alternating*

LET’S GET SOME PRs!

Announcements

Next total day Wed 12/8
‘THE OTHER TOTAL’
Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)

Join us on Wed Dec 1 at 7:15pm for a Nutrition Seminar

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
– Snatch: must be Squat Snatch

– C&J: Can be any clean and any jerk

BEGINNING LETTER

Announcements

Next total day Wed 12/8
‘THE OTHER TOTAL’
Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)

Join us on Wed Dec 1 at 7:15pm for a Nutrition Seminar

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

INITIAL HERE (AMRAP – Rounds and Reps)

15min AMRAP of WOD Name – Pick all the initials (First, middle and last name)

A: 12 Burpees

B: 10 Power Clean 115/80

C: 200m Run

D: 20 Lunge Steps

E: 10 DL 185/125

F: G2OH 95/65

G: 30 DU

H: 20 T2B

I: 20 Dips

J: 250m Row

K: 8 Pistols (4 e/side)

L: 15 Pull-ups

M: 10 HSPU

N: 15 Box Jumps 24/20

O: 5 Wall Climbs

P: 12 C2B

Q: 1 Rope Climb

R: 6 Power Snatch 95/65

S: 20 Goblet Squats 53/35

T: 10 Thrusters 95/65

U: 15 Wall-balls 20/14

V: 10 Push Press 95/65

W: 30 Sit-ups

X: 15 Push-ups

Y: 20 Front Squats 95/65

Z: 20 KBS 53/35
IF you don’t have a middle name, ask the coach to give you a random letter and use that 😉

BLACK FRIDAY

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

LEFTOVERS (AMRAP – Reps)

Partner WOD – In teams of 2, partner A performs as many reps as possible in 30sec and then partner B performs as many reps as possible in 30sec and then partner A proceeds to the next movement, etc.

3 Rounds for reps of:

Ski erg for cals

40ft sprints

Weighted Russian Twists 25/15 plate

Sandbag C&J 70/55

Goblet Squat 53/35

V-ups

KB SDHP 53/35

Sandbag hops

1min Rest

IOWAY

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Turkey lurkey doo and Turkey lurkey dap’ (Time)

For time:

30 C&J 135/95

*Rest 5min, then…

5 rounds of:

15 Cal Row

15 RKBS 53/35

*Rest 4min, then…

4 rounds of:

4 Jumping Candlestick

8 Single Arm Alternating DB P Snatch 50/35 (4 ea side)

16 DU

*Rest 3min, then…

3 rounds of:

15 Box Jumps 24/20

15 Push Press 95/65 (no rack)

2min rest, then…

20 Wall-balls 20/14

30 Sit-ups

*Rest 1min, then…

30 Dead ball G2OS