I hope everyone had a happy Thanksgiving.

Anyone down for a WOD tomorrow at 11:00?  Text me and let me know

Jesse

This Thanksgiving there are many things for which I'm thankful:

I'm thankful to be living in the greatest country on earth.

I'm thankful for the veterans who've paid for my freedom.

I'm thankful for my health.

I'm thankful for my family.

I'm thankful that I'm rich - not necessarily with money...but with good friends who love me.

I'm thankful for good friends to laugh, love, ask advice, and get through this crazy life with.  Thank you all for helping me live my dreams.

Post some things that you're thankful.  

5-4-3-2-1

Weighted pull up

Then,

10 minute clock:

1 rep max power clean

10 Sumo dead lift high pull 75/45
10 Front Squats 75/45
50 Double Unders

4 Rounds for time

Lifestyle Challenge

For those of you that joined in our lifestyle challenge.  It ended on November 11th--so all of you fellow procrastinators should have had plenty of time to fill it in and take your measurements.  You will need to complete the benchmark WOD sometime the next three days.  Please have your sheets to Shauna or Darcy by next Monday the 2nd.  Thanks and good luck!!

We will be open regular hours Monday through Wednesday, closed Thursday and Friday to celebrate the holiday--Happy Thanksgiving!

It was fun to watch some of you compete at Crossfit Dixie in the Neighborhood Throw down.  Hopefully, we can compete in the next one.

WOD

25 Wall Balls 20/15
20 HR Pushups
15 Knees to elbows
10 Box Jumps  24/20
5 Power Cleans 135/95

3 rounds for time

3-5 weighted pullups x 4

then

10 Push Press 95/65
10 Toes 2 Bar
10 Hang Cleans 95/65

4 rounds for time

5-3-1

Squat

Then:

10-9-8-7-....3-2-1

KB Swing  53/35
box jump  24/20

"Angie"

100 pull ups
100 push ups
100 sit ups
100 squats

Each movement must be completed before moving to next movement.  Must be done in order.

50 double unders
25 pull ups
20 med ball sit ups 20#
15 burpee box jumps 20"
10 clean and jerks
50 double unders

**option:  complete this as a partner workout, doubling each amount. Reps must be divided evenly between partners.

This is half of Crossfit Dixie's throw down workout.  If you're interested in throwing down with the neighborhood boxes, head down to CFD Saturday night. It's a $20 buy in.

WORKOUT 13.1

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

21-15-9

Dead lift 225/185
Handstand push-ups

20 wall balls
15 double unders
10 pullups

5 rounds for time

3 Squat Cleans 115/75
6 Burpees
9 Knees to  Elbows

5 rounds for time

Then:

1 minute front plank hold.

4 hang snatch 95/65
8 hand release push ups
12 air squats

15 minute AMRAP

50 double unders
10 overhead squats 75/45
10 pull ups

3 rounds for time

5-3-1
Front Squat

then:

10 hang cleans 115/75
15 pull ups - advanced do CTB

4 rounds for time

21-15-9

box jumps 24/20
kettlebell swings 62/44
slam balls 20/15

“The Bear Complex”

5 Rounds of 7 sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Each combination of the five movements is considered one repetition.  You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets.  This is not a timed workout, this is for max weight only.  Rest as needed between sets, but try to not let the bar touch the ground during your 7 reps.

Four rounds for time of:

20 double unders
15 Burpee pull-ups
10 weighted walking lunge 45/25

EMOM – 12mins

odd – 12 goblet squats 50/35

even – 12 kettlebell swings 62/53

___________________________________________________________________________

MODIFIED

EMOM -- 12 mins

odd-- 6 goblet squats 35/20

even-- 6 kettlebell swings 35/26

THEN:

40 toes to bar for time