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
Cool Down: Run 400 Meters
Warm-up: Athlete’s Choice
Strength/Skill: Get ready to run!
WOD: 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: Power Clean
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP.
Strength Metcon: 5 Minute Clock
30 Seconds ME Power Clean Reps (70%)
30 Seconds Rest
Stimulus/Focus: Accumulate as many reps as possible in your 30 seconds of work. They do not have to be unbroken or touch and go. You may drop from the top if loaded appropriately. You will have a score for each of the 5 rounds.
WOD: 20 Minute Partner AMRAP
You Go I Go Style
5 Handstand Push Ups
10 Wall Balls (20/14)(14/10)
20 Double Unders
Stimulus/Focus: One partner works, one partner rests. These should be short, fast rounds. You’ll have little time to rest. Try to keep moving!
Cool Down: Partner Choice
Warm up: Coach’s Choice
Strength/Skill: Push Press
5 x 5
Stimulus/Focus: Use 80% for all five sets of five reps. Lift on a 2-minute clock.
WOD: For Time (7 Minute Cap)
21 – 15 – 9
Toes to Bar
Kettlebell Goblet Squats (1.5/1)(1/25#)
For Time (7 Minute Cap)
9 – 15 – 21
Kettlebell Swings (1.5/1)(1/25#)
Ring Dips
Stimulus/Focus: Two couplets. The faster you get finished with the first, the more time you have to rest. Aim to do all KB work. Break your gymnastics reps into sets that allow you to keep working.
Cool Down: 3 Rounds
100 Meter Overhead KB Carry (Switch Hands at Turn Around)
20 Standing Oblique Twists with KB
Warm up: Coach’s Choice
Strength/Skill: Front Squat
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP across the five rounds. Lift on a 2-minute clock.
WOD: 5 Rounds (4 Minutes Work/2 Minutes Rest)
200 Meter Run
5 Devils Press (50/35)(35/20)
10 Dumbbell Box Step Overs (50/35)(35/20)
Max Calories (Machine of Choice) in Remaining Time
Stimulus/Focus: Get through the work as quickly as possible to give yourself time on a machine. You’ll have two minutes to rest, so push until the last second. Those who get done with the work first, get first choice of the their machine. You keep that machine the entire time.
Cool Down: Tabata Plank Knees to Elbow
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: Floor Press
10 x 10
Stimulus/Focus: Use 60% of your 1 RM. Complete 10 reps for 10 rounds. Lift on a 2-minute clock.
WOD: 5 RFT (12 Minute Cap)
15 Wall Balls (20/14)(14/10)
10 Deadlifts (185/135)(135/95)
100 Meter Run
Stimulus/Focus: Aim to complete all work unbroken. Push hard on the run.
Cool Down: 3 Rounds
15 GHD Sit Ups
10 Bike Calories
Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
1 x 15
Stimulus/Focus: Spend 15 minutes trying to find a heavy set of 15 reps. The CF Gold Standard for this is your bodyweight!
WOD: 21-18-15-12-9-6-3 (20 Minute Time Cap)
Overhead Squats (95/65)(65/45)
Slam Balls (30/20)(20/15)
Ab Mat Sit Ups
RX+: (135/95)(95/65); (50/30)(30/20); GHDs
*No mixing and matching
Stimulus/Focus: Try to complete the bigger rounds in two sets and the smaller rounds unbroken.
Cool Down: 400 Meter Run with Slam Ball
Warm up: Coach’s Choice
Strength/Skill: Barbell Box Step Up
1 x 10
Stimulus/Focus: Spend 10 minutes finding the heaviest set of 10 reps you can. The box will be 20″ for everyone. You may hold the bar in the front rack or back rack.
WOD: 25 Minute AMRAP
15 Kettlebell Swings (1.5/1)(1/25#)
12 Box Jump Overs (24/20)
*Masters May Step Up. Everyone Must Step Down*
9 Strict Push Ups
6 Pull Ups
RX+: (2/1.5)(1.5/1); 30/24; deficit push ups (45/25); chest to bar
Stimulus/Focus: This long time domain will be a grind. Try to do each round unbroken. Take short breaks between movements and rounds. Aim for 10 rounds. No mix and matching of RX and RX+.
Cool Down: Tabata Wall Sits
Warm up: Coach’s Choice
Strength/Skill: Clean Grip Deadlift + Clean Grip Deadlift + Clean
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP.
Clean Grip Deadlift + Clean Grip Deadlift + Clean
10 x 1
Stimulus/Focus: Download the bar to 80% of your heaviest lift. Complete one complex every minute on the minute for 10 minutes.
WOD: 5 AMRAPs (90 Seconds Work/90 Seconds Rest)
3 Wall Walks
12 Alternating Dumbbell Hang Clean & Jerks (50/35)(35/20)
Max Double Unders in Remaining Time
Stimulus/Focus: You will have 90 seconds to work and 90 seconds to rest. You will do this for 5 rounds. The only reps that count are the double unders. You will have a score for each round.
Cool Down: 3 Rounds
15 V-Ups
Max Strict Chin-Ups
