5 minute AMRAP
10 pullups
10 Box jump overs 24/20
Max reps wall balls 25/20

Rest 5 minutes

5 minute AMRAP
12 pullups
12 box jump overs
Max reps wall balls

Rest 5 minutes

5minute AMRAP
14 pullups
14 box jump overs
Max reps wall balls

Push jerk 5X5 @ 70% of 1RM

Then

10 squat clean and jerks 155/105
3 rope climbs (may sub 7 chest to bar pull ups)

3 rounds

1) 10 back extensions on the ghd
3 rounds, rest 30-60 seconds between rounds

2) row 100m X 6, rest 1:1 (this should be a sprint)

3) 8 sumo deadlift high pulls 95/65
8 box jumps24/20
32 double unders

9 minute AMRAP

30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters 45/30 (each hand)
Rest 30 seconds

10 rounds

I'll be at the gym at 8 in the morning--anyone needing to work off some pie?
Come WOD with me!!

Tomorrow we will be doing a FUN Thanksgiving day partner WOD--we will open at 7 a.m.

One partner will be the hunter and one will be the turkey
The turkey will get a two minute head start
If the turkey finishes before the hunter, the hunter pays a 15 burpee penalty
If the hunter catches the turkey, the turkey pays a 15 burpee penalty


30 Walking lunges
30 Sit ups
30 Air squats
30 Pull ups
30 Push ups
2 rounds

Buy in:
Run or row 800 m (not timed)

Then
"DT"
12 deadlifts 155/115
9 hang cleans
6 push jerks
5 rounds

Buy out:
Run or row 800 m (not timed)

EMOM 10 minutes
Hang clean+power clean+front squat @ 70%
Hands stay on the bar for all three movements

Then

30 double unders
20 wall balls 20/15
10 burpee box jump overs 24/20

5 rounds

Squat snatch 3X5@70%

Then

10 push jerks 135/95
5 wall walks
10 kettlebell swings 62/45
5 wall walks

10 minute AMRAP

This Week's Schedule--UPDATE

Please note the adjusted times for this week:
Monday
8 a.m.
5 p.m.
Tuesday
6 a.m.
5 p.m.
Wednesday
6 a.m.
8 a.m.
5 p.m.
Thursday
6 a.m.
Friday
Closed

The gym schedule for next week:
Monday, Tuesday, and Wednesday: 6 a.m. class and 5 p.m. class
Thursday: 6 a.m. class only

No 8 a.m. class this next week.
No gym on Friday--Happy Thanksgiving!

50 overheadsquats 95/65
40 kettlebell swings 62/45
30 thrusters 95/65
20 burpees
10 squat cleans 95/65

One round for time

From Nov. 16, 2014

30 pullups
21squat cleans 95/65
30 hand release push ups
15 squat cleans 115/75
30 toes to bar
9 squat cleans 135/95

Use one bar, add weight as you go.

5 X 5 push jerk @ 60%

Then

45 double unders
15 snatch 95/65
15 bar facing burpees
4 rounds

3-6-9-12-15-12-9-6-3

Dead lifts 225/155
Hand stand Push ups

20 minute time cap

Then

3 x 20 calorie sprint on the rower

Rest 3 minutes between rounds

Find you 5RM back squat

Then....

5 pull ups
20 kettlebell swings 70/53
5 pull ups
20 air squats

20 minute AMRAP

Also...due to there being no kindergarten on Monday, there will be no 8 a.m. class.  Thanks for your understanding!

In honor of Veteran's Day and all that means to us, we will be doing a hero WOD Friday.  Please take a minute and watch the video (copy and paste link below.).

"Schmalls"
Run 800 m
Then 2 rounds of
50 burpees
40 pull ups
30 one-legged squats, alternating
20 kettlebell swings 53/35
10 handstand pushups
Then
Run 800 m

http://media.crossfit.com/community/video/HD/CFJ_ToKnowAHero_Gary5.mp4

"Tabata"
Push ups
Sit ups
Air squats
Pull ups

20 seconds on/10 seconds off
8 intervals

Snatch
5@50%
4@60%
3@70%
2@80%
1@90%

Then

100 wall balls 20/15
100 box jumps overs 24/20
800 m run

1 round for time

Find your 1RM push jerk

Then

20 deadlifts 225/155
20 calorie row
3 rounds for time

25 pull ups
50 calorie row
100 overhead squats 45/35
50 box jumps
25 pull ups

15 minute AMRAP

25 air squats
400 m run
4 rounds

50 calorie row

40 deadlifts 185/135

30 box jump overs 24/20

20 thrusters 95/65

10 burpees

20 thrusters

30 box jump overs

40 deadlifts

50 calorie row

13.4
7 minute AMRAP
3 clean and jerks 135/95
3 toes to bar
6 clean and jerks
6 toes to bar
9 clean and jerks
9 toes to bar
Etc....