Last day to pre-order and pay for shirts this Friday Nov. 30th. Last day to donate toys for toy driv

Monday 

B)bench press

E2MOM

5-5-5-5-5

C)5x

20 med ball sit ups 20/14

15 med ball cleans 20/14

10 inclined push ups (hands on box/tire)

Bootcamp/Monday 

B)11 min to work up to a heavy clean & jerk

C)Yulma & Rafael’s bday wod

11mim amrap

Buy in 11 birthday burpees over bar then amrap of 

11 air squats 

11 clean n jerks 135/95, 95/65

Tuesday 

B)rope climb skills & drills n wod prep

C)amrap 20

400m run

2 rope climbs

8 dB hang clean n jerks 50/35 (e/arm)

Bootcamp/Tuesday 

B)pull up prep, skills n drills

C)4x

50m Russian walking lunges 20/14

30 sit ups 

15 pull ups

Wednesday 

Novemember 2018 bday wod

Rose, Aaron H, Kristie, Sarah, Ellen, Ina, Matt, Orrin, & Cat:)

B)wod prep

C)for time

11 birthday burpees over bar

11 back squats 115/75

11 thrusters

400m run

11 deadlifts

11 squat cleans

11 Hang squat cleans

400m run

11 squat snatches 

11 Hang squat snatches

11 birthday burpees over bar

Bootcamp/Wednesday 

B)over head squats 

E2MOM 5

3-3-3-3-3

C)21-15-9 

Over head squats 75/55

Burpee over bar 

Thursday 

B)push jerk 

E2MOM 5

3-3-3-3-3

C)amrap 12 

20 double unders (40 singles)

1 push jerk 135/95, 95/65

20 double unders

2 push jerks

20 d.u.s

3 push jerks etc #of of pjs increases by 1 every round. 

Bootcamp/Thursday 

B)3 sec pause front squats

E2MOM 5

3-3-3-3-3

C)”breaking bad”

3x

30/21 cal row

30 kB swings 53/35 (Russian)

30 front squats 53/35

Friday 

B)Back squats 

E2MOM 

4-4-4-4-4

C)”clockwork”

Amrap 20

400m run 

12 box jumps 24/20

21 sit ups

Bootcamp friday 

B)wod prep

C)hero wod/“wade”

1200m run buy in....

Then 4x of....

12 pull ups 

9 dips

6 hand stand push ups

Cash out 1200m run

Saturday 

9am CrossFit 

B)Max out Saturday (pick a lift or lifts you didn’t get to during the week so volume, technique work or max out)

C)amrap 15

60 double unders (90 singles)

30 wall ball 20/14

15 deadlifts 245/165, or 165/115

10am competitors Crossfit 

B) technique wod/wod prep/barbell cycling

C)team of 3 wod

“Iron Fister”

5x 

100/70 cal row 

50 deadlifts

40 Hang power cleans 

30 shoulder to OH 

(Suggested Weight increases every round.....

75/55, 95/75, 115/85, 135/95, 155/105)

Or (65/45, 75/55, 85/65, 95/75, 105/80)

Sunday 

9am Gift to lift Toy Drive workout @crossfit La Puente 151 s. Hacienda Blvd. suite A, Cit of Industry, ca 91745. #pharmcy