“Annie”

WOD

“Annie”

50-40-30-20-10
Double Unders
Sit-ups

Snatch!

STRENGTH/SKILL

5 x 3 Snatch

5 x 1 Overhead Squat

WOD

5 rounds of:

400m run
10 Kettlebell Snatch + OH Lunge R arm
10 Kettlebell Snatch + OH Lunge L arm

FINISHER

5 minutes Max Back Squats without racking @ 185/135#

Thanks to everyone who visited us from out of town this week! It was fun having you all here and great to meet so many new people.

Happy Thanksgiving!

Eat, Drink, and Be Sore!

STRENGTH/SKILL

5 x 3 Squat Cleans

5 x 3 Front Squats

WOD

150 Thrusters for Time @ 95/65#

Death By Burpees!

STRENGTH/SKILL

5 x 3 Back Squat

5 x 3 Push Jerk

WOD

Death By Burpees!

Do one burpee on the minute and add 1 rep each minute for 20 minutes or until failure.  At failure, rest one minute then work your way back down the ladder for the remainder of the 20 minutes.

Video of Ariel, a visiting CrossFitter from Rochester, New York and CrossFit BoomTown doing modified burpees.  Ariel is 5 months pregnant and demonstrated a great way to scale the workout to accommodate.  Absolutely brilliant!

 

 

Anyone get all 20 minutes of burpees?  Post scores and loads to comments.

REMINDER:  There will be NO CLASSES on Thursday for Thanksgiving but some of us will be running in the Festival Foods Turkey Trot if you still want to get a workout in.

Skin The Cat

STRENGTH/SKILL

5 x 3 DL

5 x 3 Skin The Cat

WOD

5 rounds:
400m run
15 Kettlebell Swings @ 53/35#
30 Box Jumps

FINISHER

Max Height Box Jumps

Sunday Funday

Sunday Partner WOD

20 minute AMRAP
Alternate rounds with your partner
3 Squat Clean Thrusters @ 135/95#
6 Pull-ups
9 Burpees
12 Deadlifts @ 135/95#
15 Mountain Climbers

“Angie”

“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

BEAST MODE!

“Randy”

STRENGTH/SKILL

5 x 5 Snatch

5 x 5 OH Squat

WOD

“Randy”
75 Snatches @ 75/55#

Or

“Isabel”
30 Snatches @ 135/95#

Post time to comments. Anyone PR or break 5 minutes?

On The Minute

STRENGTH/SKILL

7 Kettlebell Sumo Deadlift High Pulls
On the Minute for 7 minutes

WOD

1-2-3-4-5-6-7-etc.
Add one rep on the minute of
Handstand Push-ups
Pull-ups
Til failure, then rest one minute and work back down.
20 minute time cap.

FINISHER

5 minutes Max Unbroken Double Unders

Anyone beat Lily? She got 114!!!

Post reps to comments.

The Nooners!

“The Chief”

STRENGTH/SKILL

5 x 5 Squat Clean

5 x 5 Front Squat

WOD

“The Chief”
5 rounds of 3 minute AMRAP
3 Cleans @ 135/95#
6 Push-ups
9 Squats
1 minute rest between rounds

Post PR’s, loads and rounds to comments!