A. Press 3-3-3-3-3
B. 4 rounds:
20 KBS (1.5/1)
20 Walking Lunges
20 Wallballs (20/14)
A. Back Squat 5-5-5-5-5
B. 7 rounds
Min 1: 2 Front Squat
Min 2: 7 Strict HSPU
Min 3: 1 Rope Climb
*use the rest of the minute to recover.
Rest Day
Please join me in welcoming December's Athlete of the Month, Nan Cappo! Occupation: I’m a Technical Writer for an employment agency, as of this week (just got a new job). So, I sit a lot.
How long have you be a CrossFitter: I began CrossFit in August 2016— 4 months so far.
Favorite WOD/movement: The partner workouts on Saturdays. My favorite movement is kettlebell swings. (they have it all—cardio, squats, weights)
What have you gotten from CrossFit: From CrossFit I’ve discovered muscles I didn’t know I had until they got sore. I’m getting stronger-- couldn’t do even one regulation pushup when I started—now I can do 10 in a row. I sleep better. And I really love how all the coaches and other athletes are friendly and encourage me to get better, and try harder, every workout. Makes each class something to look forward to.
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10:00am Partner WOD
Team of 3:
100 Calorie Row
90 Wallballs
80 Calorie Row
70 Burpees
60 Calorie Row
50 T2B
40 Calorie Row
30 Pull-ups
*one person works, one person rest, one person static hold (i.e. plank, hang from bar, wallsit, etc)
4 min AMRAP "Fran"
21-15-9
Thrusters (95/65)
Pull-ups
4 min Rest
4 min AMRAP
"Diane"
21-15-9
Deadlift (225/155)
HSPU
4 min Rest
4 min AMRAP
"Grace"
30 Clean & Jerk (135/95)
A. OHS 2 RM
B. 100 Calorie Row
6 Burpees EMOM
*Start with Burpees
A. Hang Power Clean 3 RM
B. 3 rounds for time:
45 Double uners
30 Sit-ups
15 Power Cleans (115/80)
A. Deadlift 5-5-5
B. 4 rounds for time
10 Thrusters (135/95)
15 T2B
A. Push Press 3-3-3-3-3
B. "22"
AMRAP in 22 minutes
22 Wall Balls (20/14)
22 Power Snatch (75/55)
22 Box Jumps (24/20)
22 Push-Press (75/55)
22 Calorie Row
Rest Day
10:00am Partner WOD
10:00am WOD ONLY
Happy Thanksgiving!
REMINDER: THERE WILL BE A 10:00am WOD ONLY TOMORROW AND SATURDAY.
A. Squat Santch 2 RM
B. 4 rounds
Min 1: MR Power Snatch
Min 2: MR Push-ups
Min 3: MR Sit-ups
Min 4: Rest
A. Press 3-3-3-3-3
B. 3 rounds for time:
500m Row
12 Burpees
21 Box Jumps (24/20)
PLEASE NOTE THE HOLIDAY SCHEDULE:Thursday 11/24, Friday 11/25 and Saturday 11/26 there will be a 10:00am ONLY.
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A. Back Squat
3-3-3-3-3
B. 3 rounds
5 Thrusters (135/95)
15 C2B Pull-ups
30 Alternating Pistols
Rest Day
10:00am Partner WOD
20 min AMRAP 5 Pull-ups
10 Push-ups
15 Air Squats
20 Cal Row
WITH THANKSGIVING ONE WEEK AWAY PLEASE NOTE THE HOLIDAY SCHEDULE: Thursday 11/24, Friday 11/25 and Saturday 11/26 there will be a 10:00am ONLY.
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A. Power Clean 2 RM
B. Open WOD 13.4
7 min AMRAP
3 Clean & Jerk (135/95)
3 T2B
6 C&J
6 T2B
9 C&J
9 T2B
etc.