Community. Coaching. Caring. Since 2009.
Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and LungesComplete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
Choose as a Team of 2 alternating work (one works, one rests) or Solo. As a team you can split reps or alternate exercises.
Power Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 rounds for time of:
3 Hang Squat Cleans (135#/95#)
3 Box Jumps (30″/24″)
3 Strict Pull-ups
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
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use Mats
FT: Thrusters and Double UndersFor time:
30 Thrusters (95#/65#)
90 Double Unders
20 Thrusters
60 Double Unders
10 Thrusters
30 Double Unders
Hang Squat Snatch + Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
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.
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#)
