(Compare to 171212 & 181205)
 

Warm up:
Cardio
Dry Run
 

WOD: E4MOM for 6 Rounds
Rx:
400M Row
100’ DBall Bearhug Carry (100/80)
*Slowest Round is your score
Scaled:
400M Row
100’ DBall Bearhug Carry (50/30)
*Slowest Round is your score
Sport:
400M Row
100’ DBall Bearhug Carry...


(Compare to 171214 & 181204)
 

Warm up:
Cardio
Dry Runs
 

WOD: 20min AMRAP
Rx:
5 Pull-ups
10 Push-ups
15 Air Squats
Scaled:
5 Ring Rows
10 Incline Push-ups
15 Air Squats
Sport:
5 C2B Pull-ups
10 Push-ups
15 Air Squats
 

Mobility:
Lat Pole
Pec Pole
Wall Glute

 


Warmup:
Cardio
Mobility
 

WOD: 3 rounds, 1:00min AMRAP at each movement
Rx:
Wall Balls (20/14)
Alt. DB Snatches (50/35)
Box Jumps (24/20)
Single arm DB hang clean and jerks (50/35)
Cal row
Rest
Scaled:
Wall Balls (14/10)
DB Snatches (35/25)
Box Jumps (20/12)
DB C&J (35/25)
C...


(compare to 181129)
 

Warmup:
Cardio
Mobility
Barbell warm up
 

Skill/Strength:
Front Squat
5-5-5-5 Max@90% of heaviest 5RM
 

WOD: For time/6min Cut-off
Rx:
200’ Sled Push (6/4)
30 Deadlifts (155/105)
20 Burpees Over Bar
Scaled:
200’ Sled Push (3/1)
30 Deadlifts (40%)
20 Burpe...


Warmup:
Cardio
Mobility
 

Teams of 2, 3 rounds, 1:00 min AMRAP at each movement, Partner 1 works for 1:00 min, Partner 2 rests, then switch
Rx:
KB Swings (53/35)
Push ups
Box Jumps (24/20)
Sit ups
Air squats
Scaled:
KB swings (35/25)
Incline push ups
Box jumps (20/12)
Sit up...

***9:00am & 10:00am classes ONLY***
 

Warm up:
Cardio
Dry Run
 

WOD: 6x 3 Minute AMRAPs with 3 Minute Rest between
Rx:
500M Row
Max DB Box Step Overs (24”/20”) (50/35)
Scaled:
400M Row
Max DB Box Step Overs (8”)
Sport:
500M Row
Max Burpee Box Jump Over (24”/20”) (75/50)
 

Mobil...

***9:00am class ONLY - Happy Thanksgiving!!***


(Compare sport to 141128,171123, & 181122)


Warm up:
Cardio
MOB
Barbell Warm up
Dry Run
 

WOD: “Tryptophan 2.0”
Rx:
4min AMRAP:
9 O/H Squats (95/65)
6 Strict Pull-ups
4min AMRAP:
15 Front Squats (95/65)
6 Strict Pull-ups
4min AMRA...


 

Warm up:
Cardio

WOD: For time
Rx:
100/80 cal row

100 double unders
100 Sit ups
100 double unders
100/80 cal row
Scaled:
80/60 cal row

100 singles
80 sit ups
100 single unders

80/60 cal row
Sport:
120/100 cal row
 

Mobility:
Calf pole
Quad LAX


(compare to 181119)
 

Warm up:
Cardio
MOB
Barbell Warm up
Power Clean and Push Jerk Breakdown
 

Skill/Strength:
In 15 minutes build to a 1RM Power Clean + Push Jerk
 

WOD: For Time
Rx:
30 Clean and Jerk (135/95)
Scaled:
30 Clean and Jerk (50% of 1RM)
Sport:
30 Clean and Jerk (...


Warm up:
Cardio
Mobility
Barbell Warm up


Skill/Strength:
Front Squats 5-5-MAX @65,75,85%
**Take percentages off of 90% of your 1RM**


WOD: 3 rounds for time/10 minute time cap
Rx:
16 Wall Balls (20/14)
8 Burpees to plate
Scaled:
Air Squats
8 Burpees
Sport:
20 Wall Balls (20/14)
10 Burpees to...

Warm up:
Cardio
Mobility
 

WOD: Teams of 2, 20 min AMRAP
Rx:
16 DB Front Rack Lunges (50/35)
16 DB Snatches (50/35)
16 DB Front Rack Lunges
8 Ring Muscle ups
Scaled:
16 DB FR Lunges (35/25)
16 DB Snatches (35/25)
16 DB FR Lunges
8 Burpee pull ups
Sport:
DB (75/50)
**Break rep...


Warm up:
Cardio
Dry Run
 

WOD: For time
Rx:
10-9-8-7-6-5-4-3-2-1 reps of T2B
2-4-6-8-10-12-14-16-18-20 Cal Row
Scaled:
10-9-8-7-6-5-4-3-2-1 reps of Hanging Knee Raises
2-4-6-8-10-12-14-16-18-20 Cal row
Sport:
20-18-16-14-12-10-8-6-4-2 reps of T2B
2-4-6-8-10-12-14-16-18-20 Ca...


Warm up:
Cardio
 

WOD: 1 Round for time
400’ Sled Push (6/4)
200’ O/H KB Carry (53s/35s)
200’ Front Rack KB Carry (53s/35s)
200’ Farmers Carry (53s/35s)
800’ Sandbag Carry (75/50)
 

Mobility:
Spine LAX
Quad LAX

 


Warm up:
Cardio
Barbell Warm up
Dry Run
 

WOD: 3x 4min AMRAPs with 4 min Rest between.
Rx:
AMRAP #1
25/20 Cal Bike Buy-in
9 Shoulder to O/H (115/75)
30 Double unders
AMRAP #2
25/20 Cal Bike Buy-in
6 Shoulder to O/H (135/95)
30 Double unders
AMRAP #3
25/20 Cal Bike Buy-in
3 S...

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261 Elm Street

Milford, NH 03055
Phone:

603-213-5945
Email:

info@crossfitsouhegan.com

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