WOD November 14, 2023

“Do not speak badly of yourself . For the warrior within hears your words and is lessened by them.”- Old Japanese Samuri Proverb

Part A:
In 10 Mins
5×2 @ 80%
Push Jerks

Part B:
10 Min AMRAP
1 mile Run
Max Calories on Bike
-Rest 4 mins
8 Min AMRAP
800m Run
Max Calories on bike
-Rest 3 mins
6 min AMRAP
Run to Hanover
Max Calories on Bike
-Rest 2 mins
4 Min AMRAP
200M Run
Max Calories on Bike
-Rest 1 Min
2 Min AMRAP
150m Run
Max Calories on Bike

WOD November 13 , 2023

“Your mind is your best weapon.”

Part A:
Power Snatch
5×2 @ 80% Of 1 RM

Part B:
For Time (10 Min Time Cap )
30 Overhead squats
15 Lateral Burpees over bar
20 Power snatches
15 Lateral Burpees over bar
10 Full snatches
15 Lateral Burpees over bar

*Barbell 115/85

WOD November 12 , 2023

“Difficult situations don’t make you they reveal who you truly are.”

Partner WOD:
5  Rounds for time
20 Wallballs 20/14
20 V-up
Hanover Wallball Carry
*One Partner works at a time, Run is completed together

WOD November 11,2023

“Overthinking the details will not get you to the Crossfit games.”

WOD:
“Running Burping Fran”
Run to Hanover
21-15-9
Thrusters
Burpees

Monster Mash:
“HANOVER BADGER”
3 Rounds For time
30 Full cleans 95/65
30 Pull-ups
Hanover Run

3-6-9-12-15
Push Jerk 135/95
Toes To Bar

“Jt”
21-15-9
Handstand pushups
Ring Dips
Pushups

*Rest 5 Mins between workouts

WOD November 10 , 2023

“Do not fear failure , In great attempts it is glorious even to fail.”

Part A:
10 Rounds
50 Ft Sled push (4×45/3×45)
*Rest 1 Min Between Rounds

Part B:
30 Hang Power Cleans 135/95
20 BarFacing Burpees
1000M Run
*Time Cap : 10 Mins

WOD November 9, 2023

“Control the mind and the mind will command the body .”-Bohdi Sanders

Part A:
5X5 Bent Over Barbell Rows

Part B:
7 Min AMRAP
15/12 Calories on Bike
9 Box Jumps 30”/24”

Rest 2 Mins

7 Min AMRAP
15/12 Calories on Bike
9 Toes To Bar

WOD November 8 , 2023

“Do not regret what is done.”-Miyamoto Musashi

Part A:
3 Overhead Squats
On the 2:00 X 5 sets
*Use same weight across all sets @ 80-85% of 1RM

Part B:
“Overdue”
10 Min AMRAP
Row For Calories
Every 2:00 (Starting @ 0:00)
15 Overhead Squats 95/65
*Score Is Total Calories Accumulated

WOD November 7,2023

“Champions dont blame the tools they’ve been given , Champions sharpen them .”

WOD:
“Adderall”
10 Min AMRAP
1 Mile Run
Max Clean and Jerks 135/95

Rest 3 Mins

7 Min AMRAP
800m Run
Max Power Snatches 115/85

Rest 3 Mins

4 Min AMRAP
400M Run
Max Thrusters 95/65

WOD November 6, 2023

“Remember there is no such thing as a small act of kindness. Every act creates a ripple with no logical end.”-Scott Adams

Part A:
3 Bench Press
On the 2:00 Min X 5 sets @ 80-85%
*Use Same Weight across all sets

Part B:
“Bundle Up”
10 Min AMRAP
5 Pull ups
30 Double unders
10 Push ups

WOD November 5 , 2023

“I was complaining because I had no shoes , Until I met  a man with No feet .”-Confucius

Partner WOD:
Partner A : 400m Run
Partner B: AMRAP of….
20 Kettle Bell Swings 53/35
20 Box Jumps 24/20
*Switch after every run and pick up where partner left off, Score is number of rounds/reps completed by both partners together