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Partner WOD

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CrossFit Black Box – CrossFit

Metcon

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
Done in teams of 2. One person working at a time. Split reps as desired. 400s must be in 200m intervals split evenly.

Nov 10, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

7 rounds for time:

10 Front Rack Reverse Lunges, 95/65 (5 each leg alternating)

10 Power cleans, 95/65

20 Lateral Hops over the bar

200m Run

Competitor/Accessory

Metcon (Time)

1,000m SkiErg TT
*Ski 1,000m as fast as possible. Post time on C2 website for our team so we can enter to win a second SkiErg!

Metcon (No Measure)

On the 90 Seconds for 5 sets:

4 Front Squats, from rack is fine

10-15 C2B Pull-ups (depending on ability. Scale as necessary)

Squat weight: 70%-72%-74%-76%-78% of 1RM

**Aim is to go immediately into pull-ups following heavy squats with as little rest as possible

First Pull-up

Metcon (No Measure)

3 x 10 Barbell Bicep Curls

2min rest between sets

3 x 10 bent over barbell rows

2min rest between sets

Nov 9, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

For time:

50 Cal Assault Bike

800m Sandbag Run, 40/20

50 Cal Row

800m Run

50 Double Unders (2x singles)

Competitor/Accessory

Metcon (No Measure)

3 Rounds, resting as needed between movements:

:30 GHD Supine hold (facing up)

:30 Unilateral Kneeling Strict Press, Right (db)

:30 Unilateral Kneeling Strict Press, Left (db)

:30 Hip Extension Hold

:30 Straight Bar dips (matador)

Nov 8, 2017

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CrossFit Black Box – CrossFit

Weightlifting

Back Squat (20min to find heavy Double, then 70% for 1×20)

*Use 70% of your double for the day to do one set of 20 reps (can also add 5-10lbs to last week’s set of 20

Metcon

Metcon (AMRAP – Reps)

7 minute ladder:

3 Push Presses, 115/80

3 T2B

6 Push Presses, 115/80

6 T2B

Etc. adding 3 reps each round.

Score is total reps completed in the 7minutes.

Competitor/Accessory

Metcon (No Measure)

On the 90 seconds for 12minutes:

1 Power Snatch + 1 Hang Power Snatch + 1 Snatch Balance

*Build in weight as ability dictates. Focus is on timing and speed of footwork and arm rotation/lockout. Not necessarily as heavy as possible…technique is the focus here. #trusttheprocessandlistentothecoach

Nov 7, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

5 Rounds

400m Run

1 Round of “DT”
1 round of DT= 12 Deadlifts, 9 Hang Power Cleans, 6 Jerks (155/105)

Competitor/Accessory

Metcon (No Measure)

6 Rounds:

1:00 light row

20% of your max muscle ups

*If you’re still looking for your first MU, or trying to improve them..

4 Rounds:

6-8 Strict False Grip Ring Rows

6-8 30-40 second ring supports at the top of the dip

First Pull-up

Metcon (No Measure)

4 Rounds

6-8 Strict Ring Rows w/pause at the top

6-8 Strict Pull-ups w/band.

*Use band that makes pull-ups difficult but you can still do 6 unbroken

Nov 6, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

3-6-9-12-15-18-21

Thrusters, 95/65

Bar-Facing Burpees

Competitor/Accessory

Metcon (AMRAP – Reps)

AMRAP :20 Clusters, 155/105

Rest :40

AMRAP :40 Clusters, 185/135

Rest 1:20

AMRAP 1:00 Clusters, 205/1:45

Rest 1:20

AMRAP :40 Clusters, 185/135

Rest :40

AMRAP :20 Clusters, 155/105

*Score is total reps for all 5 amraps. Scale weight as necessary, but ensure you change weights between sets.

We are looking for actual squat clean “thrusters” not Jerks. There should be no redid. ****if looking to “RX” this workout you must be able to perform at least one rep correctly at each weight.

Partner WOD

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CrossFit Black Box – Group/Partner WOD

Metcon

Metcon (Time)

In Teams of 4, each person must complete:

21-15-9

Calorie Row

Box Jump Over, 24/20″

Kettlebell Swing, 53/35

GHD Situps

*100m Buddy Carry after each round.

**Each teammate starts at a different station and does 21 reps of the movement in front of them, then cycles through 21 reps of the other 3 movements. Once all 4 teammates have done 21 reps of all 4 movements, they will go outside, pair up and complete a 100m buddy carry, switching at the end of the parking lot if desired. (basically means 2 people are running each carrying another person)

Once the all 4 have finished the buddy carry the team will repeat the above steps for 15 reps, then again for 9 reps, performing a 100m buddy carry after each round.

*Time is when all 4 teams have finished the last buddy carry and crossed the threshold of the garage door.

**Note, if you finish your movement but a partner is still on the next movement you have, you must wait on them to finish before beginning.

Nov 3, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15min:

9 Deadlifts, 185/135

12 Hand Release Push-ups

15 Box Jump on-and-overs, 24/20″

Competitor/Accessory

Power Snatch (3-3-3-3-3 (60%-65-70-70-70))

*Drop and reset between reps is ok. Focus on positions an speed of turnover and footwork.

Nov 2, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20min:

500m Row

400m Run

20 Pull-ups

*Rx+ = 20lb vest
Extra reps: each 10m on the row is 1 rep, each 50m on the run is 5 reps

Competitor/Accessory

Metcon (Weight)

Power Clean + Power Jerk

2@ 50% of Clean

2@ 60%

2@ 70%

2@ 75%

Use the following 10min to find a heavy set of 1 Power Clean + 1 Power Jerk

Nov 1, 2017

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CrossFit Black Box – CrossFit

Weightlifting

Back Squat (20min for heavy double, then 1×20@70% of double)

Work to another heavy double for the day, then squat one set of 20 reps at 70% of that double (OR add 5-10lbs to last week’s set of 20)

Metcon

Metcon (AMRAP – Rounds and Reps)

Death by Push Press + SDHP, 95/65

1 Push Press + 1 SDHP in the first minute

2 Push Presses + 2 SDHP in the second minute

3 Push Presses + 3 SDHP in the 3rd minute

Etc. Continue until you are no longer able to finish the required number of reps in the given minute.

Score is total completed rounds + extra reps

Competitor/Accessory

Metcon (AMRAP – Reps)

2:00 Max Strict HSPU

1:00 Off

2:00 Max Strict HSPU

5:00 Rest

2:00 Max Ring MU

1:00 Off

2:00 Max Ring MU

*Score is total reps for all 4 amraps