FIT – Mon, Nov 27
Elite Wellness, Elite Wellness Altamonte / Tribe – FIT
Metcon (Time)
For Time:
30 Pull Ups
50 Wallballs (20/14)
50 Sit Ups
100 DB Hang Cleans
*every 2min complete 5 Burpees
CrossFit – Sun, Nov 26
Elite Wellness – CrossFit
Metcon (No Measure)
EMOM 32 Minutes:
1- :45sec Bike
2- :45sec Ski
3- :45sec Row
4- :45sec Shuttle Run
FIT – Sun, Nov 26
Elite Wellness – FIT
Metcon (No Measure)
EMOM 32 Minutes:
1- :45sec Bike
2- :45sec Ski
3- :45sec Row
4- :45sec Shuttle Run
CrossFit – Sat, Nov 25
Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Metcon (4 Rounds for time)
4 Rounds: each for time
25 Burpee Box Jump Overs (24/20)
6 Snatch (135/95)(155/110)
8 Wall Walks
*Rest 3min between rounds
Metcon (No Measure)
“AFTER PARTY”-
1)Every 1:45 for 10 rounds (17:30 clock)
10 Pistols, Leg 1
1 Seated Legless Rope Climb
10 Pistols, Leg 2
2)Touch and Go Snatch
4×8 @ 70-80%
3)EMOM 28:00 – Rotate
– Backward Facing Sled Pull
– Rest / Reset
– Farmers Carry Handles
– Rest / Reset
4)AMRAP 6 Minutes
10 Wallballs 30/20
100m Run
5)3 Rounds, each for time:
Run 2,000m
Rest 1:30
Barbell – Sat, Nov 25
Elite Wellness, Elite Wellness Altamonte / Tribe – Barbell
Metcon (Weight)
Clean Pull+Mid Hang Clean+Full Clean
6×2+1+1 (Build)
Metcon (Weight)
Split Jerk
Build to Heavy Single
Metcon (Weight)
Half Kneeling Bottoms Up KB Press
4×8(ea side)
FIT – Sat, Nov 25
Elite Wellness, Elite Wellness Altamonte / Tribe – FIT
Metcon (Time)
For Time:
800m Run
-directly into-
3 Rounds:
15 DB Squats
10 Burpees
15 T2B
-directly into-
800m Run
FIT – Sat, Nov 25
Elite Wellness, Elite Wellness Altamonte / Tribe – FIT
Metcon (Time)
For Time:
800m Run
-directly into-
3 Rounds:
15 DB Squats
10 Burpees
15 Slamballs
-directly into-
800m Run
FIT – Fri, Nov 24
Elite Wellness, Elite Wellness Altamonte / Tribe – FIT
Metcon (Time)
For Time:
200 Double Unders
100/80 Cal Row
100 T2B
800m Run
200 Double Unders
**Reminder!!! Both locations are running an 8 and 9am class! Same WOD. All other classes are cancelled.
CrossFit – Fri, Nov 24
Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Metcon (Time)
For Time:
200 Double Unders
100/80 Cal Row
100 T2B
800m Run
200 Double Unders
**Reminder!!! Both locations are running an 8 and 9am class! Same WOD. All other classes are cancelled.
FIT – Thu, Nov 23
Elite Wellness – FIT
Burn the Bird (Time)
For Time:
30 Clean and Jerks (135/95)
-directly into-
3 Rounds:
15 Cal Bike
15 KB Swings (53/35)(70/53)
-directly into-
4 Rounds:
4 Pull Ups
8 Push Ups
16 Air Squats
-directly into-
3 Rounds:
15 Box Jumps (24/20)
15 Cal Bike
-directly into-
50 Burpees
*Can use DB’s or a barbell for the Clean and Jerks
**If using DB’s the RX weight is (50/35)
CrossFit – Thu, Nov 23
Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Burn the Bird (Time)
For Time:
30 Clean and Jerks (135/95)
-directly into-
3 Rounds:
15 Cal Bike
15 KB Swings (53/35)(70/53)
-directly into-
4 Rounds:
4 Pull Ups
8 Push Ups
16 Air Squats
-directly into-
3 Rounds:
15 Box Jumps (24/20)
15 Cal Bike
-directly into-
50 Burpees
*Can use DB’s or a barbell for the Clean and Jerks
**If using DB’s the RX weight is (50/35)
CrossFit – Wed, Nov 22
Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Metcon (3 Rounds for time)
3 Rounds:
.8/.7k Bike
16 C2B
7 Deadlifts (60% of 1RM)
16 C2B
7 Deadlifts
*Rest 4min between rounds
*Log time for each round
Metcon (Weight)
Optional: if time
3-5 sets: 1-1:30min Dbl KB Front Rack Hold
Metcon (No Measure)
“AFETR PARTY”-
1)Every 2:30 for 15:00 (6 rounds)
4 Vested Rope Climbs
Echo Bike @ Forever Pace in Remaining Time
2)AMRAP 5 Minutes x 5
C2 Bike Calories
Rest 2:00
3)Back Squat-
1×82.5%, 4×77.5%, 3×82.5%, 2×85%, 3×87.5%, 2×90%
*Bike 3min between sets
4)AMRAP 12 Minutes
200m Sandbag Carry 150/100lbs
10 Sandbag Get Overs 150/100lbs to 40″