row 1000 m
10 unbroken thrusters 135/95#
row 750 m
20 unbroken thrusters 95/65
row 500 m
30 unbroken thrusters 65/45
row 250 m
40 unbroken thrusters 65/45

all for time

**any time the thrusters are broken (the bar is placed on the ground during a set,) immediately do 6 burpees over the bar.

3 rounds

21 toes to bar
15 handstand pushups
9 front squats 135/95

We have a great Thanksgiving wod ready for tomorrow....see you at 7 am!

Push press
5@65%
5@75%
5@85%

then...

10 handstand push ups
20 pistols
40 double unders
4 rounds for time

This week we will be open regular hours on Monday, Tuesday, and Wednesday.  We will be closed Thursday.  Friday we will be open at 8 to 10 only. Happy Thanksgiving!!

Back squats
Warm up then complete
5@65%
5@75%
5+@85% (max reps here)

Then
AMRAP 12 minutes
50 calorie row
40 deadlift 135/95#
30 hang clean 135/95#
20 shoulder to overhead 135/95#

21-15-9

Power cleans 135/95
Ring dips

McGhee Lite

15 minute AMRAP

5 deadlifts 185/155#
13 push ups
9 box jumps 24/20"

Okay--I figured it out.  This was the challenge wod from 12 weeks ago.

Level 1 WOD 

500 meter row

40 air squats

30 situps

20 pushups

10 pullups

Level 2 WOD

12 minutes :

5-5-5 back squat

3-2-1 Push jerk

Then:

30-25-20

overhead squat  95/65

burpee box jumps 24/20

between each round: Do 50 double unders.

Warm up
4:00 Tabata Hollow rocks

then

40 double unders
30 ghd sit ups
20 push presses 95/65
10 burpees

3 rounds

If you are completing your 12 week challenge, you need to redo the challenge workout Wednesday or Thursday and compare your results.  If you have no idea....do the baseline and see the improvement!

Death by 10 m sprints
Minute 1 = 1x10 m
Minute 2 = 2x10 m
Minute 3 = 3x10 m
Minute 4 + 4x10 m

and so on until you are unable to complete the required reps in the time allotted

"Kutcshbach"
7 rounds for time
11 back squats 185/135
10 jerks 135/95

25 minute time cap

"The Three Wise Men"  (please read-- Washington Post: One Family, Two Sacrifices)

Jeremy
AMRAP 4 minutes
5 hang squat snatch 135/95
10 burpees over the bar

Rest 2 minutes
then

Ben
AMRAP 4 minutes
10 power clean 135/95
20 pull ups

Rest 2 minutes
then

Beau
AMRAP 4 minutes
15 box jump overs 24/20
30 wall balls 20/14

15 squat cleans 135/95
30 toes to bar
30 box jumps
15 push press 135/95
30 walking lunges with 45lb plate overhead
15 thrusters 135/95
30 pull-ups
30 burpees
200 double unders

21-15-9

Deadlifts 225/185
GHD sit-ups (2x reps) 42, 30, 18

Front Squat
3-5 reps every 3 minutes for 15 minutes

Then

EMOM - 15 minutes

Minute 1 - 10 ring dips
Minute 2 - 10 toes to bar
Minute 3 - 15 Kettle bell swings 62/45

Back squat

8 reps @65% of your 1 rep maximum
6@75%
4@80%
2@85%

Then:

9 sumo deadlift high pulls 95/65
12 bar over burpees
15 box jumps

4 rounds for time

15 minute time cap

EMOM

5 push-ups
10 sit-ups
15 air squats

25 minutes

10-1

Over head squats 95/65
CTB pull-ups

Then on the same clock

1-10

Power snatch
Toes to bar

3 sets of 10 single arm bent over rows--heavy but good form
3 sets of 8-10 ring dips

then

21-15-9
deadlifts 225/185
box jumps 30/24

20 minute AMRAP
with a partner

30 burpees
40 kettlebell swings 53/35
50 walking lunges

one partner works at a time, the other holds a ball overhead (20/15#)
break up reps however you wish...

"Pheezy"

3  rounds for time of:

5 front squats 165/105
18 pull-ups
5 deadlifts 225/155
18 toes to bar
5 push jerks 165/105
18 hand release push-ups