Community. Coaching. Caring.
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 13 mins: Row Calories, Handstand Push-ups and Toes-to-barsAs many reps as possible in 13 mins of:
Row Calories, 4 mins
Rest 2 mins
Handstand Push-up, 3 mins
Rest 2 mins
Toes-to-bar, 2 mins
Max Reps for each movement
FT: Thrusters and Double UndersFor time:
30 Thrusters (95#/65#)
90 Double Unders
20 Thrusters
60 Double Unders
10 Thrusters
30 Double Unders
Team WOD: AMRAP 16 mins: Chest-to-bar Pull-ups, Hand Release Push-Ups and Kettlebell Goblet SquatsAs a team of 2 complete as many rounds as possible in 16 mins of:
5 Chest-to-bar Pull-ups
10 Hand Release Push-Ups
15 Kettlebell Goblet Squats (53#/35#)
<Alternate 200m Run with partner>
* Partner 1 completes AMRAP of “Cindy Plus” while partner 2 completes a 200m Run
** Swap after every 200m Run, continuing where your partner left off and adding to the team total of Rounds in 16 minutes
Post total rounds as a team.
Photo by @robcwilson
THANKSGIVING SCHEDULE:
Monday 11/21 – Wednesday 11/23: Normal Schedule
Thanksgiving Thursday 11/24: CLOSED
Friday 11/25 (after Thanksgiving): CLOSED
Saturday 11/26: Normal Schedule
* REMINDER: NO CROSSFIT TEENS Classes next week! We will resume the Teens class on Monday 11/28 at 6pm.
Hang Squat Snatch + Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
27-21-15: Overhead Walking Lunge With Plates and Power Clean & Jerks27-21-15 reps, for time of:
Overhead Walking Lunge With Plate (45#/25#)
Power Clean & Jerk (95#/65#)
Every 1 min for 10 mins, alternating between:
1 Hang Power Clean + Hang Squat Clean, pick load
2 Rope Climbs, 15 ft.
Complete as many rounds as possible in 10 mins of:
7 Hang Power Cleans, pick load
14 Ring Dips
14 Wall Balls (20#/14#)
21 AbMat Sit-ups
* Choose a HPC load you can perform a set of 7 UB with.
Some days are just hard…
Sometimes we program sudoku puzzle WOD layouts.
Photo by @robcwilson
THANKSGIVING SCHEDULE:
Monday 11/21 – Wednesday 11/23: Normal Schedule
Thanksgiving Thursday 11/24: CLOSED
Friday 11/25 (after Thanksgiving): CLOSED
Saturday 11/26: Normal Schedule
* REMINDER: NO CROSSFIT TEENS Classes next week! We will resume the Teens class on Monday 11/28 at 6pm.
Bench Press 5-4-3-2-1, using heaviest weight per set
Good Morning 5×4, using same weight per set
Alternate between lifts.
“FGB Style” – Burpees, Deadlifts, Kettlebell Swings and Row3 rounds, 1 min per station, of:
Burpee
Deadlift (155#/105#)
Kettlebell Swing (53#/35#)
Row (Cal)
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson
THANKSGIVING SCHEDULE:
Monday 11/21 – Wednesday 11/23: Normal Schedule
Thanksgiving Thursday 11/24: CLOSED
Friday 11/25 (after Thanksgiving): CLOSED
Saturday 11/26: Normal Schedule
* REMINDER: NO CROSSFIT TEENS Classes next week! We will resume the Teens class on Monday 11/28 at 6pm.
Dropping in somewhere? Here’s a good video that outlines the drop-in experience. Here’s to those of you road warriors among us:
The Traveling CrossFitter
Hang Power Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
2 rounds for time of:
Row 750m
20 Hang Power Snatches (115#/75#)
75 Double Unders
25 Handstand Push-ups
Photo by @robcwilson
The CrossFit Invitational comes to Canada this Sunday and will be streamed live on games.crossfit.com and Youtube.com/crossfit
3 RFT: Pull-ups, Front Squats and Box Jumps3 rounds for time of:
20 Pull-ups
20 Front Squats (135#/95#)
20 Box Jumps (24″/20″)
Photo by @robcwilson
THANKSGIVING SCHEDULE:
Monday 11/21 – Wednesday 11/23: Normal Schedule
Thanksgiving Thursday 11/24: CLOSED
Friday 11/25 (after Thanksgiving): CLOSED
Saturday 11/26: Normal Schedule
