Tuesday for TIME

5 ROUNDS FOR TIME:

6 Front Squat 135/95
9 burpees
12 pull ups
18 sit ups

Monday - Double EMOM

180WOD
alternate between
Push press 45/65
Box
Go until you can not finish prescribed number of reps in the given minute


-- Post From My iPad

Saturday

180 WOD - Choose Your Own Adventure
Power Clean = 1 pt
Squat Clean = 2 pt
Squat Clean Thruster = 3 pt
Work for Two minutes and accumulate as many points as possible
then immediately move to two minutes of....
Wallball
0 - 20 = 1 pt
21-40 = 2 pts
41+ = 3 pts
then
rest two minutes

4 rounds...post best score

Black Friday

You all never cease to amaze me.....once again, a fantastic turn-out for a Holiday WOD....30(40 if this family could have made it)

180 WOD
Bench Press / Push ups
V-Up
Barbell Row
K2E
KB
1 minute at each station fight gone bad style.....1 minute rest.....4 rounds

Turkey Day WOD

27 Dedicated Crew hit it early and hit it hard

180WOD
10 DL 185/135
20 Lunges
30 Situps
400M
25 min AMRAP

Wed

180Skill
Work on the Turkish Get Up

180WOD - Partner 100
KB
Wall Ball
Box
Pushup
Pullup
One partner work while one jumps rope for 1 minute....Accumulate 100 reps of each movement as a pair

Tuesday

180WOD
1 round is 2 minutes...rest 1 minute between rounds
Rounds 1 & 2
21 Front Squats
12 Burpess
Max Air squats in remaining time
Rounds 3 & 4
15 Front Squats
9 Burpees
Max Air Squats in remaining Time
Rounds 5 & 6
9 Front Squats
6 Burpees
Max Air Squats in remaining time

Score is total number of Air Squats Complete

Monday

180WOD

800 m
21 power cleans 135/95
21 pull ups
400 m
15 clean & jerk
15 pull ups
200 m
9 squat cleans
9 pull ups



-- Post From My iPad

Sat

180wod

Body row

Push ups

Box

Slams

K2E

Burpees

30 sec a station then 2 min rest.4 rounds

Friday

180WOD
100 dubs
75 light thrusters 65/45
50 SDHP
25 Front Squat
75 kb swings
50 sdhp
25 goblet
100 dubs
You can rest holding the bar or kb. But if you set either down the penalty is 1 round of Cindy each time.



-- Post From My iPad

Race to the FINISH

180 WOD

"The Finish"
10-1 ladder of:
Wall ball
Burpees

Post your times, this is a great one to gauge your CF success!

CASHOUT
Tabata Mash-up
8 rounds each alternating between:
Jumping Air Squats & walking lunges

Grip Tuesday

180WOD

100 Hang Cleans 115/80
Each time you set down the bar

5 v-ups
10 pushups or Air Squats
15 situps

1 round of triplet 1st time you break
2 rounds of triplet 2nd time you break
3 rouns of triplet 3rd time and beyond

Monday

Please give April or myself the feedback we discussed

180 Skill
5 rep deadlift

180WOD
1 minute each station
Deadlift 185\135
Double Unders
Box
Pullup
3 rounds with 1 minute rest in between

Friday

180WOD

7 thrusters

7 HSPU

7 med ball cleans

7 pullups

7 burpees

7 slams

7 broad jumps

7 rounds

Winded Wednesday

Taking advantage of the beautiful weather in mid November!!

180 WOD

400 M run
50 Air Squats / 10 Sit ups
40 Air squats / 20 Sit ups
30 / 30
20 / 40
10 / 50
400 M run
50 Lunges / 10 Push ups
40 / 20
30 / 30
20 / 40
10 / 50
400 M run

Tueday by TWO

Skill Work

OHS - 3 sets 95/65
10 - 10 - max rep set

180 WOD
15 min AMRAP
KB swings
Box Jumps
Toes to Bar
Counting by 2's each set (2,4,6,8,10 etc....)

Monday - The Millions of CrossFiter's were there!!!

180WOD - AM
15-12-9-6-9-12-15
Power Clean 75-115
Pullup
200M

180WOD - PM
12-9-6-9-12
Power Clean
Burpee
Pullup
200m

Saturday

180WOD

Just a game of cards

Hearts - pushups

Diamonds - air squats

Clubs - situps

Spades - wallball

Joker - 40 kb swings and if you break 5 Burpees

Friday

180WOD

10-1 LADDER

Dead lift

SDHP

Burpees

Weighted Lunges

SHORT BURST OF ENERGY!!!

10 Shoulder Press 95/65 (avoiding help with legs if possible!)
20 Box jumps
30 Games Push ups
30 Jumping Air Squats
20 Med ball V-ups
10 Thrusters 95/65

2-3 min rest

REPEAT 2 more times...total of THREE!

Tuesday Twosome!

180 WOD

10 Wall Ball
10 Bent over Rows 95/65 (am class) ....Pull ups (pm classes)
7 rounds for time

180 CASH OUT

Tabata Sit ups &
Tabata Bent over Row for the PM Classes

DAY TWO ....100 day Burpee challenge

Monday

180WOD
3 cleans
6 front squat
9 burpees
12 KB
20 min AMRAP


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