Week of 11/12 Through 11/18

Hope everyone had a great weekend- the weather was nice and mild during the days! Evenings are a different beast though.


Monday 11/12 – Veteran’s Day (normal class schedule)


6 rounds for time:
60 double unders
30 perfectly-vertical kettlebell swings, 24/16kg
15 burpees

This is a HERO workout for a Boston Firefighter and CrossFit coach who gave his life in the line of duty. Cap is 25:00. Post time to whiteboard.

Tuesday 11/13

AMRAP in 9:00:
9 toes-to-bar
9 handstand pushups


E2MOM for 20:00
clean + front squat + 2 jerks

Post AMRAP score and complex load to whiteboard.

Wednesday 11/14

Complete two rounds for max total reps

:30 on, :30 off of
kettlebell jerk, 24/16kg (L)
chest-to-bar pullups
kettlebell jerk, 24/16kg (R)
kettlebell sumo deadlift high pull, 24/16kg
box jump overs, 24/20″
kettlebell sumo deadlift high pull, 24/16kg
step-ups, 24/20″

Post total reps to whiteboard.

Thursday 11/15


50-40-30-20-10 reps for time:
double unders

then “KAREN”

150 wall ball shots (20/14lbs to 10/9′) for time

On a running clock “ANNIE” will go from 0:00 to 9:00. There will be a controlled rest of 2:00, then when the clock reads 11:00 begin “KAREN”. You may work until 21:00. Post times to whiteboard.

Friday 11/16


for time:
50 burpees
400m run
100 pushups
400m run
150 walking lunges
400m run
200 squats
400m run
150 walking lunges
400m run
100 pushups
400m run
50 burpees

Cardio and muscular stamina. Scale the exercises numbers down if you need to, but the goal is to run all of the 400s! Cap is 45:00.

Saturday 11/17


6 rounds total, YGIG, for time:
500m row

Partner holds a pair of 24/16kg in a standing rack position while other partner rows. Post pairs and times to whiteboard!

Sunday 11/18

bench press 10 sets of 3, ascending in weight, then

AMRAP in 9:00
20 dumbbell push press, 2×50/35lbs
200m run


+ Powerlifting, Week 4 PDF

+ Olympic Weightlifting, Week 4 PDF


+ The WAG 2018 Holiday Nutrition and Habit Guide – Working Against Gravity
+ Alpha Winter Classic Weightlifting Meet – Alpha Barbell
+ NYC Rodents Are Getting Diabetes From Fast Food, Study Suggests – Patch.com
+ Hafthor Bjornsson Is Competing in Powerlifting, What Will He Total? – BarBend