Monthly Archive:November 2017

11.16.17

CrossFit AOA – CrossFit

A: Front Squat (5-5-3-3-1-1)

Work up to 90-95%

If you are feeling good, go for a PR

B: Metcon (Time)

5 RFT:

400m Run

15 Thrusters 115/80

15 Pull-ups

15 Sit-ups

11.15.17

CrossFit AOA – CrossFit

A: Split Jerk

5 @ 60%

5 @ 65%

5 @ 75%

3 @ 85%

1 @ 90%

B: Metcon (No Measure)

16 minute EMOM:

Min 1: 12/9 Calorie Bike

Min 2: 15 KBS 70/53

Min 3: 15 Wall Balls 20/14

Min 4: 15 Push Press 95/65

11.14.17

CrossFit AOA – CrossFit

A: Back Squat (20 RM)

B: Metcon (Time)

For time:

21-15-9

Ring Dips

Clean and Jerk

Deadlift

Scaled: 95/65

Rx: 115/80

Rx+: 135/95

11.13.17

CrossFit AOA – CrossFit

A: Metcon (Weight)

In 14 minutes:

Establish heavy single of:

Hang Squat Snatch +

Squat Snatch +

Overhead Squat

Buy-in before each attempt:

6 HSPU

10 Pistols (2:1 Air Squats)

If you fail a complex, you must complete the buy-in again

B: Metcon (Time)

For time:

100 Double-unders (2:1 Singles)

21 Burpee Box Jumps 24/20

100 Double-unders

15 Burpee Box Jumps

100 Double-unders

9 Burpee Box Jumps

11.11.17

CrossFit AOA – CrossFit

A: Armistice (AMRAP – Reps)

9 minute AMRAP

100-meter sprint

11 sit-ups

11 air squats

100-meter sprint

22 sit-ups

22 air squats

100-meter sprint

33 sit-ups

33 air squats

*add 11 to the sit-ups and air squats for each additional round

2-minutes of rest, followed by:

9 minute AMRAP

100-meter sprint

11 pushups

11 box jumps (RX 24”/20”)

100-meter sprint

22 pushups

22 box jumps (RX 24”/20”)

100-meter sprint

33 pushups

33 box jumps (RX 24”/20”)

*add 11 to the pushups and box jumps for each round

11.09.17

CrossFit AOA – CrossFit

A: Power Snatch (1RM)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

3 Muscle-ups

6 Dips

9 HRPU

12 KBSW 70/53

C: Metcon (No Measure)

ABMAT Sit-ups

5×15

11.08.17

CrossFit AOA – CrossFit

A: Metcon (No Measure)

Accumulate 40 strict pull-ups

B: Back Squat (EMOMx10: 2 @ 65%)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

10 Deadlifts 225/155

50 Double-unders (3:1 singles)

11.07.17

CrossFit AOA – CrossFit

A: Shoulder Press

15 minutes to build to a heavy triple

B: Metcon (AMRAP – Reps)

5 rounds:

1 minute of Box Jumps 24/20

1 minute of Wall Balls 20/14

1 minute of Calorie Row

1 minute rest

C: Durante Core (No Measure)

5 rounds:

10 Hollow Rocks

10 V-ups

10 Tuck-ups

10 Second Hollow Hold

– Rest 1 minute –
Time permitting

11.06.17

CrossFit AOA – CrossFit

A: Metcon (Weight)

EMOM x 15:

1-5: 3 PC @ 60% TnG

6-10: 1 PC + 5 FSQ @ 60%

11-15: 1 C&J @ 60-80%
PC = Power Clean

FSQ = Front Squat

C&J = Clean & Jerk

Must complete all reps to be Rx

B: Metcon (Time)

“Fractured Fran”

5 RFT:

9 Thrusters 95/65

9 Pull-ups

11.04.17

CrossFit AOA – CrossFit

A: Team Vivendi 1 (Time)

For time:

90 Wallballs

60 HSPU

30 DL (225/155)

*NOTE: Only one partner working at a time.

Rest 7 minutes

21-15-9

Pull-ups

KBSW (53/35)

Goblet Squat (53/35)

*NOTE: Each partner performs entire workout but must move station to station together at the same time.