Warm up: Coach’s Choice
Strength/Skill: Handstand Skill Work: Spend 10 minutes getting inverted!
WOD: 10 RFT (30 Minute Cap)
10/7 Calorie Row
10 Handstand Push Ups
10 Pull Ups
RX+: Strict HSPUs and Strict Pull Ups
Stimulus/Focus: A little push, pull workout. Try to keep your work unbroken or in two sets. Choose scales that challenge you.
Cool Down: 400 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Snatch
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP.
Strength Metcon: 5 Rounds for Reps
1 Minute Max Effort Snatches (90%)
1 Minute Rest
*Decrease weight each round (80%, 70%, 60%, 50%)
Stimulus/Focus: Complete as many reps as possible each minute. You’ll have one minute between rounds to change weight and rest. Your score will be your total rep count.
WOD: 4 RFT (16 Minute Cap)
75 Double Unders
15 Push Ups
5 Snatches (115/75)(75/55)
Stimulus/Focus: This is a classic CrossFit workout-cardio, gymnastics, and weightlifting. Break work as needed, but keep the breaks short. The weight should be on the heavier side. Focus on good movement with your push ups.
Cool Down: 3 Rounds
20 Second Achilles Stretch (each side)
5 Slow Wall Angels
Warm up: Coach’s Choice
Strength/Skill: Deadlift
5 x 4 x 3 x 2 x 1 x 2 x 3 x 4 x 5
Stimulus/Focus: Start at 70%. Build weight until you get to the heavy single and then begin decreasing weight again. You will enter your total weight lifted. A set must be successful on the first attempt or you cannot count it. The reps must be touch and go.
WOD: 18 Minute GAFAP
Shuttle Runs
Alternating Lunges
Ab Mat Sit Ups
*Shuttle Runs & Ab Mat Sit Ups Increase by 1 Rep Each Round
*Alternating Lunges Increase by 2 Reps (1 Per Side) Each Round
Stimulus/Focus: Eighteen minutes is long time domain. Find a steady pace and just keep moving. Your score will be your total rep count.
Cool Down: Tabata Side Planks
Warm up: Coach’s Choice
Strength/Skill: Split Jerk
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 4 Rounds (3 Minutes Work/1 Minute Rest)
5 Clean and Jerks (115/75)
10 Ring Dips
Stimulus/Focus: This weight should be very light and allow you to cycle the bar quickly. Try to go unbroken on the 5 reps. Aim for 2-3 rounds per AMRAP.
Cool Down: Tabata L-Hangs
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm-up: Coach’s Choice
Strength/Skill: Review the Movements and Get Ready to Work!
WOD: Barbara
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Stimulus/Focus: Shoot for a new PR on our annual post Thanksgiving Day benchmark WOD!
Cool Down: Run 400 Meters
Warm-up: Athlete’s Choice
Strength/Skill: Get ready to run!
WOD: 5k Run
Max Effort 5k Run
Stimulus/Focus: Run the 5K Turkey Trot with friends and family before you go enjoy Thanksgiving meals with those you love!
Cool Down: Visit with family for Thanksgiving!
Warm up: Coach’s Choice
Strength/Skill: Floor Press
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 15 Minute EMOM for Max Reps
Min 1: Kettlebell Swings
Min 2: Kettlebell Goblet Step Ups
*20 inch box for everyone.
Min 3: Kettlebell Goblet Alternating Lunges
RX: (1.5/1)(1/25#)
Stimulus/Focus: Work as long as possible in each given minute. Give yourself enough time to transition to the next movement. You will complete each movement 5 times. You will have one total rep count as a score.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry
20 Oblique Dips with KB (per side)
Warm up: Coach’s Choice
Strength/Skill: Front Squat
5 x 5 x 5 x 5 x5
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 25-20-15-10-5 (20 Minute Cap)
Front Squats (95/65)(65/45)
Box Jumps (24/20)
*Masters may step up. Everyone must step down.
Handstand Push Ups
*Masters Seated Dumbbell Presses (20/15)
Stimulus/Focus: Complete the larger rounds of work in no more than two sets. Strive to complete the rounds of 15, 10, and 5 unbroken.
Cool Down: 3 Rounds
100 Meter Run
10 Ring Rows
Warm up: Coach’s Choice
Strength/Skill: Push Press
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 12 Minute AMRAP
150 Double Unders
30 Toes to Bar
100 Double Unders
20 Toes to Bar
50 Double Unders
10 Toes to Bar
*In remaining time: Max Burpees
Stimulus/Focus: Try to do your work in large sets and take short breaks. Give yourself as much time as possible to accumulate burpees. Your score will be your total reps including double unders, toes to bar and burpees.
Cool Down: Tabata Achilles Stretches (on wall)
