WOD 11.30.19


Warrior’s Path CrossFit – CrossFit

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

WOD 11.29.19 “Thanksgiving with the Girls”


Warrior’s Path CrossFit – CrossFit

Thanksgiving with The Girls (Time)

For Time

“Angie’s” House

20 Pull-Ups20 Push-Ups20 Sit-Ups20 Air Squats

“Helen’s” House

400 meter Run21 Kettlebell Swings (53/35 lb)12 Pull-Ups

“Fran’s” House

15 Thrusters (95/65 lb)

“Nancy’s” House

400 meter Run15 Overhead Squats (95/65 lb)

“Grace/Isabel’s” House

20 Ground-To-Overheads (95/65 lb)

“Kelly’s” House

400 meter Run30 Box Jumps (24/20 in)30 Wall Balls (20/14 lb)
With a running clock complete all five named parts of the workout, with no rest in between. For “Grace/Isabel’s” house, athlete may move the barbell from the ground to overhead any way they like (eg: snatches and/or clean-and-jerks).

Individual WOD 11.27.19 6AM & 9AM – Partner WOD 6PM


Warrior’s Path CrossFit – CrossFit

Metcon (Time)

6 Bear Complex (95/65lbs)

(PC,FS,PP,BS,PP)

25 Wall Ball (20/14lbs)

100m Run

5 Rounds

Metcon (Time)

5 Rounds

Partner A: Performs 6 Bear Complex while

Partner B: Performs 25 Wall Balls

Run 100m together then switch
Barbell determines the time – if 25 wall balls are not complete, they can be made up at the end of 5 rounds

WOD 11.26.19


Warrior’s Path CrossFit – CrossFit

Bench Press (10 – 8 – 6 – 4 – 2)

Build Across All Sets to a Heavy-ish set of 2

Metcon (AMRAP – Reps)

2 Min Bench Press (75% of above)

2 min Rest

2 Min Assault Bike

2 min Rest

3 Rounds

WOD 11.25.19


Warrior’s Path CrossFit – CrossFit

Metcon (3 Rounds for reps)

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Snatches (50/35)

1 Minute Box Jumps (24/20)

1 Minute Single Arm Dumbbell Clean & Jerks (50/35)

1 Minute Calorie Row

1 Minute Rest

WOD 11.23.19 “Badger”


Warrior’s Path CrossFit – CrossFit

RX: Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

WOD 11.22.19


Warrior’s Path CrossFit – CrossFit

Metcon (Time)

4 Sets For Quality:

10 Feet Elevated Strict Ring Rows

:10-:20 Second Ring Support Hold

At 5:00 on the clock;

30 Wall Climbs

30 Candlesticks

30 Burpees

30 Pistols
Scaled = 2 Rounds of

15 Box 1/2 Around the World

15 Modified Candlesticks

15 Burpees

15 Box Pistols

WOD


Warrior’s Path CrossFit – CrossFit

Metcon (3 Rounds for reps)

3 x AMRAP 4’s, resting 4:00 between:

AMRAP 4:

21/15 Calorie Row

21 Kettlebell Swings (53/35)

21 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

15/10 Calorie Row

15 Kettlebell Swings (53/35)

15 Thrusters (95/65)

Rest 4 Minutes

AMRAP 4:

9/6 Calorie Row

9 Kettlebell Swings (53/35)

9 Thrusters (115/85)

WOD 11.20.19


Warrior’s Path CrossFit – CrossFit

P1: Metcon (Weight)

EOMOM 7 Sets (building as technique allows)

30 Double-Unders

3-Position Power Snatch
*3-Position Snatch:

1 High Hang Power Snatch (high thigh)

1 Hang Power Snatch (knees)

1 Power Snatch (floor)

P2: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

6 Chest to Bar Pull-Ups

9 Handstand Pushups

12 Hang Power Snatch (95/65)

WOD 11.19.19 “Tabata This”


Warrior’s Path CrossFit – CrossFit

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71