In observance of the Thanksgiving Holiday, please note the following changes in regard to our schedule:

Wednesday; no afternoon WODs

Thusday and Friday; 10:00am WOD only

Saturday; 8:00am and 9:00am as usual

We will NOT be capping attendance.

“Holleyman”

- RX -

30 Rounds for Time:

5 Wall Balls (20/14#)

3 Handstand Push-ups

1 Power Clean (225/155#)

- INTERMEDIATE -

30 Rounds for Time:

5 Wall Balls (14/10#)

1 Handstand Push-up

1 Power Clean (185/125#)

- BEGINNER -

30 Rounds for Time:

5 Wall Balls (10/8#)

3 Push-ups

1 Power Clean (95/65#)

Pre-workout:

EMOM 10:

:30 Weighted Single-Leg Squats

- RX -

3 Rounds For Max Reps:

1:00 GHD Sit-ups

1:00 Walking Lunges

1:00 Bar Muscle-ups

- INTERMEDIATE -

3 Rounds For Max Reps:

1:00 Partial Range of Motion GHD Sit-ups

1:00 Walking Lunges

1:00 Chest-To-Bar Pull-ups

- BEGINNER -

3 Rounds For Max Reps:

1:00 Sit-ups

1:00 Walking Lunges

1:00 Pull-ups

For load:

Build to a heavy 1-rep squat snatch

- RX -

10 Rounds For Time:

1 Power Snatch (185/125#)

3 Overhead Squats

- INTERMEDIATE -

10 Rounds For Time:

1 Power Snatch (135/95#)

3 Overhead Squats

- BEGINNER -

10 Rounds For Time:

2 Power Snatches (95/65#)

5 Overhead Squats

“Jerry”

- RX -

For Time:

1 Mile Run

2000/1600m Row

1 Mile Run

- INTERMEDIATE -

For Time:

1000m Run

1500/1200m Row

1000m Run

- BEGINNER -

For Time:

1000m Run

1000/800m Row

1000m Run

EMOM 10:

Minute 1 | 2 Hang Power Cleans

Minute 2 | 3 Weighted Strict Pull-ups

- RX -

For Time:

21-18-15-12-9-6-3

Pull-ups

Hang Power Cleans (95/65 lb)

- INTERMEDIATE -

For Time:

14-12-10-8-6-4-2

Pull-ups

Hang Power Cleans (95/65 lb)

- BEGINNER -

For Time:

21-18-15-12-9-6-3

Jumping Pull-ups

Hang Power Cleans (45/35 lb)

- RX -

10 Sets For Load:

1 Strict Press

- INTERMEDIATE -

Same as RX

- BEGINNER -

10 Sets For Load:

3 Strict Presses

5 Sets:

12 Archer Ring Push-ups

12 Archer Ring Rows

For load:

Build to a heavy 3-rep front squat

- RX -

AMRAP 20:

20 Medicine Ball Cleans (20/14 lb)

60 Double Unders

- INTERMEDIATE -

AMRAP 20:

20 Medicine Ball Cleans (20/14 lb)

1:30 Double Unders

- BEGINNER -

AMRAP 20:

20 Medicine Ball Cleans (10/6 lb)

60 Single Unders

- RX -

For Time:

1200/900m Row

80 Toes-to-Bars

10 Rope Climbs (15 ft.)

- INTERMEDIATE -

For Time:

1200/900m Row

40 Toes-to-Bars

5:00 Rope Climb Attempts

- BEGINNER -

For Time:

800/600m Row

50 Hanging Knee Raises

20 Pull-to-Stands

Skill Work

Accumulate:

50 Alternating Weighted Single-Leg Squats

- or -

3 Sets x 10 DB Split Squats / Leg

- RX -

Every 4:00 for 7 Sets:

200m Sprint

- INTERMEDIATE -

Same as RX

- BEGINNER -

Same as RX

Skill Work

Accumulate:

100 Weighted Sit-ups (35/25#)

- Every time you break perform :30 arch-up hold

“Maxton”

- RX -

13 Rounds For Time:

8 Strict Pull-ups

26 Box Step-ups (24/20#)

21 Burpees

- Wear a vest if available

- INTERMEDIATE -

13 Rounds For Time:

4 Strict Pull-ups

26 Box Step-ups (24/20#)

21 Burpees

- BEGINNER -

AMRAP 30:

8 Ring Rows

26 Box Step-ups (20/12#)

21 Up-Downs

- RX -

5 Sets for Load:

5 Back Squats

- INTERMEDIATE -

Same as RX

- BEGINNER -

Same as RX

Skill Work

For Time:

3:00 L-Sit

- Every time you break perform 12 barbell bent over rows

Pre-workout:

7 Sets For Load:

2 Shoulder Presses

- RX -

5 Rounds For Time:

50-ft. Handstand Walk

150-ft. DB Front Rack Carry (50/35#)

200m Backward Run

- INTERMEDIATE -

5 Rounds For Time:

:30 Handstand Walk Attempts

150-ft. DB Front Rack Carry (50/35#)

200m Backward Run

- BEGINNER -

5 Rounds For Time:

50-ft. Bear Crawl

150-ft. DB Front Rack Carry (20/10#)

100m Backward Run

Pre-workout:

Build to a heavy power clean + hang power clean

- RX -

For Time:

15-12-9-6-3

Power Cleans (135/95#)

Bar-Facing Burpees

- INTERMEDIATE -

For Time:

7-6-5-4-3

Power Cleans (135/95#)

15-12-9-6-3

Bar-Facing Burpees

- BEGINNER -

For Time:

15-12-9-6-3

Power Cleans (75/55#)

Bar-Facing Burpees

- RX -

AMRAP 12:

5 Front Squats (185/125#)

10 Chest-to-Bar Pull-ups

20 Double Unders

- INTERMEDIATE -

AMRAP 12:

5 Front Squats (135/95#)

10 Pull-ups

20 Double Unders

- BEGINNER -

AMRAP 12:

5 Front Squats (95/65#)

5 Single-Arm Ring Rows / Arm

20 Single Unders

- RX -

6 Sets for Load:

2 Push Jerks + 1 Split Jerk

- INTERMEDIATE -

Same as RX

- BEGINNER -

6 Sets for Load:

4 Push Jerks + 2 Split Jerks

- RX -

AMRAP 20:

2 Muscle-ups

4 Handstand Push-ups

8 KB Swings (70/53#)

- INTERMEDIATE -

AMRAP 20:

2 Strict Burpee Pull-ups

4 Handstand Push-ups

8 KB Swings (53/35#)

- BEGINNER -

AMRAP 20:

4 Ring Rows

4 Jumping Ring Dips

6 Push-ups

8 KB Swings (35/26#)

- RX -

For Time:

150 Air Squats

50 V-ups

120 Air Squats

40 V-ups

90 Air Squats

30 V-ups

- INTERMEDIATE -

For Time:

120 Air Squats

50 V-ups

90 Air Squats

40 V-ups

60 Air Squats

30 V-ups

- BEGINNER -

For Time:

90 Air Squats

40 Tuck-ups

60 Air Squats

30 Tuck-ups

30 Air Squats

20 Tuck-ups

- RX -

On a 27:00 Clock:

From 0:00-9:00:

EMOM 9:

1 Snatch

From 9:00-18:00:

EMOM 9:

1 Clean

From 18:00-27:00:

EMOM 9:

1 Deadlift

- Increase weight across all sets.

- INTERMEDIATE -

On a 27:00 Clock:

From 0:00-9:00:

EMOM 9:

1 Snatch

From 9:00-18:00:

EMOM 9:

1 Clean

From 18:00-27:00:

EMOM 9:

1 Deadlift

- Increase weight across all sets.

- BEGINNER -

On a 27:00 Clock:

From 0:00-9:00:

EMOM 9:

1 Snatch

From 9:00-18:00:

EMOM 9:

1 Clean

From 18:00-27:00:

EMOM 9:

1 Deadlift

- Increase weight across all sets.

- RX -

Every 5:00 for 4 Sets:

Row/Run/Bike 1600/1200m

- INTERMEDIATE -

Same as RX

- BEGINNER -

Every 5:00 for 4 Sets:

Row/Run/Bike 1000/800m

- RX -

AMRAP 15:

25 Toes-to-Bars

50/35 Calorie Row

75 Push-ups

50 Box Jumps (24/20")

25 Pull-ups

- INTERMEDIATE -

AMRAP 15:

15 Toes-to-Bars

50/35 Calorie Row

50 Push-ups

35 Box Jumps (24/20")

15 Pull-ups

- BEGINNER -

AMRAP 15:

15 Hanging Knee Raises

30/21 Calorie Row

40 Push-ups

30 Box Jumps (20/12")

20 Jumping Pull-ups