Month: November 2026

EMOM: 6 minutes 5 Kettle bell sumo deadlift high pull Rx: 16/25kg 5 Goblet squats Rx: 16/24kg E2MOM: 12 minutes 1 Push jerk + 1 Split jerk @ 65-70% of 1rm push jerk For time: 50 Double unders 40 Pull ups 30 Wall balls 14/20 20 Alternating kettle bell snatches 16/24kg 10 Burpees

EMOM: 6 minutes 30 Second L-Sit hold (odd minute) 30 Second Plank hold (even minute) EMOM: 10 minutes Minute 1: 2 Thrusters at 60% of Clean & Jerk Minute 2: 1 Rope climb For Time: 20-16-12-8-4 Dumbell snatch, Rx:20/35, Rx+: 35/50 Jumping lunges Ab mat sit ups, Rx+: Toes to bar Time cap: 15 minutes

Tabata: Alternating Pistols *Score is total reps* E3MOM: 12 minutes 2 Back Squats at 90% of 1rm WOD: The Chief Max rounds in 3 minutes of: 3 Power cleans 95/135 6 Push-ups 9 Squats *Rest 1-minute* Repeat for a total of 5 rounds

Crossfit Open 17.4 RX: Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 155/225 55 wall-ball shots, 14/20 to 9ft/10ft target 55-calorie row 55 handstand push-ups Scaled: Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 95/135 55 wall-ball shots, 10/20 to 9ft target 55-calorie…

EMOM: 8 minutes 2 Ring muscle ups or 3 bar muscle ups E2MOM: 10 minutes 2 Clean & Jerks at 80% of 1rm C&J AMRAP: 14 minutes 400 meter run 5 Pull ups 10 Push ups 15 Situps

Tabata: Hand stand hold EMOM: 12 minute Minute 1: 3 Push press @ 75% 1rm Minute 2: 1 Rope climb 3 rounds for time: 20 Deadlifts 105/155lb 20 Wallballs 14/20lb to 9/10ft target Rx+: 20 Deadlifts 155/185lb 20 Wallballs 20/30lb to 9/10ft target

EMOM: 6 minutes 2 weighted pull ups @ 80% of best E2MOM: 12 minutes 3 Deadlifts @ 75% of 1 RM For Time: 30 Calorie Row 50 Kettlebell swings 24/32kg 30 Burpees *12 minute cap*

AMRAP: 5 minutes Double unders 5-10-15-20-25 (unbroken) E2MOM: 10 minutes 5 Back squats at 75% of 1rm back squat In front of a clock set for 9 minutes: 1 Minute of  power cleans 95/135lb 2 Minutes of front squats 95/135lb 3 Minutes of push jerks 95/135lb 2 Minutes of front squats 95/135lb 1 Minute of…

CROSSFIT Open 17.3 Rx’d (Ages 16-54) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95/65lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135/95lb.) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185/135lb.) *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups…

Tabata: Russian twists with kettlebell Tabata: Plank holds Rows: 4X 500 meter row *rest 1 minute between each row set* *score will be fastest 500m row* 4 Rounds for time: 5 Goblet squats 32/24 Kg 10 Kettlebell swings 15 Burpee box jumps 20/24