Author: pwsadmin

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

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

1 x 1

Stimulus/Focus: Spend 10 minutes finding your heavy single for the day.

Shoulder Press

3 x ME Unbroken Reps

Round 1: 80%

Round 2: 70%

Round 3: 60%

Stimulus/Focus: Download your bar to the prescribed weight of your heavy single. Every 3 minutes complete one max set of unbroken shoulder press reps. Repeat for a total of 3 rounds. You will have a rep count for each round.

WOD: 4 RFT (25 Minute Cap)

500/450 Meter Row

30 Air Squats

20 Toes to Bar

10 Burpees to Target

Stimulus/Focus: Find a steady pace and keep moving. Push on the row. Complete the squats unbroken. Try to do big sets of work on the toes to bar and take quick breaks when needed. Don’t stop on the burpees.

Cool Down: 3 Rounds

15 GHD Extensions

100 Meter Run