In observance of the Thanksgiving Holiday, there will be a 10:00am WOD ONLY today and tomorrow.
Today, and every day, we are thankful for our great community! That’s all of you.
SKILL WORK
Pre-workout:
On an 8:00 clock:
Build to a heavy set of 3 deadlifts
RX
AMRAP 10:
7 handstand push-ups
7 deadlifts (155/225 lb)
INTERMEDIATE
AMRAP 10:
5 handstand push-ups
7 deadlifts (105/155 lb)
BEGINNER
AMRAP 10:
7 double-DB shoulder presses (10/15 lb)
7 deadlifts (65/95 lb)
RX
3 rounds for time:
800-m run
50 hip extensions
50 sit-ups
INTERMEDIATE
3 rounds for time:
800-m run
25 hip extensions
50 sit-ups
BEGINNER
3 rounds for time:
400-m run
25 good mornings (unloaded)
25 sit-ups
RX
For time:
100 push-ups
– Every minute on the minute including 0:00, row 100 m.
INTERMEDIATE
For time:
80 push-ups
– Every minute on the minute including 0:00, row 100 m.
RX
For time:
60 push-ups (from the knees)
– Every minute on the minute including 0:00, row 100 m.
SKILL WORK
Post-workout:
Accumulate:
30 strict pull-ups
FRAN
//BENCHMARK
RX
For time:
21-15-9:
Thrusters (65/95 lb)
Pull-ups
INTERMEDIATE
For time:
12-9-6:
Thrusters (65/95 lb)
Pull-ups
RX
For time:
21-15-9:
Thrusters (35/45 lb)
Jumping pull-ups
RX
For time:
Row 250 m
– Rest 1:00
Row 500 m
– Rest 2:00
Row 1,000 m
– Rest 4:00
Row 500 m
– Rest 2:00
Row 250 m
INTERMEDIATE
Same as RX’d
BEGINNER
For time:
Row 200 m
– Rest 1:00
Row 400 m
– Rest 2:00
Row 800 m
– Rest 4:00
Row 400 m
– Rest 2:00
Row 200 m
RX
AMRAP 18:
15 box jumps (20/24 in)
12 push presses (75/115 lb)
9 toes-to-bars
– Step down from the box.
INTERMEDIATE
AMRAP 18:
15 box jumps (20/24 in)
12 push presses (65/95 lb)
9 toes-to-bars
– Step down from the box.
BEGINNER
AMRAP 18:
15 box step-ups (12 in)
12 push presses (35/45 lb)
9 lying toes-to-bars
– Step down from the box.
SKILL WORK
Pre-workout:
5 sets for load:
3 sumo deadlifts
RX
3 rounds for time:
400-m run
21 sumo deadlift high pulls (65/95 lb)
INTERMEDIATE
Same as Rx’d
BEGINNER
3 rounds for time:
300-m run
15 sumo deadlift high pulls (35/45 lb)
NASTY GIRLS // Benchmark
RX
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (95/135 lb)
INTERMEDIATE
3 rounds for time:
50 air squats
7 chest-to-bar pull-ups
10 hang power cleans (75/115 lb)
BEGINNER
3 rounds for time:
30 air squats
15 ring rows
10 hang power cleans (45/65 lb)
“Chad”
For time:
1,000 weighted box step-ups
♀ 35-lb pack, 20-in box
♂ 45-lb pack, 20-in box
Scaling:
Today’s memorial workout will test you physically and mentally. Treat this work like a hike. Reduce the load in order to keep moving through the 1,000 steps with minimal rest.
Intermediate Option:
For time:
1,000 weighted box step-ups
♀ 20-lb pack, 20-in box
♂ 30-lb pack, 20-in box
Beginner Option:
For time:
500 box step-ups
♀ 12-in box ♂ 15-in box
SKILL WORK
Pre-workout:
EMOM 8:
:20-:30 single-leg squat practice
RX
4 rounds for time:
1:00 cumulative plank hold
400-m run
INTERMEDIATE
Same as Rx’d
BEGINNER
4 rounds for time:
:30 cumulative plank hold
300-m run
RX
5 rounds for time:
7 hang power snatches (75/115 lb)
3 rope climbs
INTERMEDIATE
5 rounds for time:
7 hang power snatches (55/75 lb)
2 rope climbs
BEGINNER
5 rounds for time:
7 hang power snatches (35/45 lb)
3 pull-to-stands
RX
5 sets for load:
3 split jerks
– Lift once every 3:00.
INTERMEDIATE
Same as Rx’d
BEGINNER
5 sets for load:
5 push jerks
SKILL WORK
Post workout:
AMRAP 3:
Max cumulative L-sit hold
– Perform from parallettes, DBs, boxes, or the floor.
RX
4 rounds for time:
15 bar-facing burpees
15 front squats (85/115 lb)
75 single-unders
INTERMEDIATE
4 rounds for time:
10 bar-facing burpees
15 front squats (65/95 lb)
50 single-unders
BEGINNER
4 rounds for time:
10 burpees
15 front squats (35/45 lb)
25 single-unders
SKILL WORK
Post workout:
EMOM 5:
5 strict ring dips
– Hold the bottom and top for :01 each.
RX
6 rounds for time:
9 deadlifts (155/225 lb)
100-m double-KB farmers carry
– Athlete chooses the farmers carry load.
INTERMEDIATE
6 rounds for time:
9 deadlifts (105/155 lb)
100-m double-KB farmers carry
– Athlete chooses the farmers carry load.
BEGINNER
6 rounds for time:
9 deadlifts (55/75 lb)
50-m double-KB farmers carry
– Athlete chooses the farmers carry load.
RX
For time:
21-15-9:
Hang power cleans (95/135 lb)
15-12-9:
Strict handstand push-ups
INTERMEDIATE
For time:
21-15-9:
Hang power cleans (75/115 lb)
12-9-6:
Strict handstand push-ups
RX
For time:
21-15-9:
Hang power cleans (45/65 lb)
15-12-9:
Pike handstand push-ups
SKILL WORK
Post-workout:
On a 10:00 clock:
3 hang power cleans
– Build to a heavy set.
SKILL WORK
Pre-workout:
EMOM 6:
5 overhead squats
– From the floor.
– Build in load.
RX
For time:
50-calorie bike
50 overhead squats (65/95 lb)
50 alternating DB snatches (35/50 lb)
INTERMEDIATE
For time:
50 calorie bike
50 overhead squats (55/75 lb)
50 alternating DB snatches (20/35 lb)
BEGINNER
For time:
40 calorie bike
40 overhead squats (35/55 lb)
40 alternating DB snatches (15/20 lb)
THE GHOST//Benchmark WOD
RX
The Ghost
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
– Rest 1:00 between rounds.
– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during their rest period.
INTERMEDIATE
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-under attempts
– Rest 1:00 between rounds.
– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during their rest period.
BEGINNER
5 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 single-unders
– Rest 1:00 between rounds.
– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during their rest period.
Bench Press// Heavy Day
RX
10-1:
Bench press
– Add load every set.
– Rest as needed.
RX
Same as RX’d
BEGINNER
Same as RX’d