A.  

Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.

B.  

Tabata Row for Calories

Rest 60 seconds

Tabata Goblet Squats 24/16kg

Rest 60 seconds

Tabata Push-Ups

Rest 60 seconds

Tabata Sit-Ups (weighted Sit-Ups are optional)

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

A.  

Take 15 minutes and build to a heavy

3 Rep Deadlift

B.  

In teams of two, alternate rounds for 10 minutes of :

5 Deadlift*

5 Chest to Bar Pull-Ups

 *Load with approximately 65-70% of today’s heavy triple from part A.

C.  

3 sets not for time

Bent Over Barbell Rows x 6-8 @2111

GHD Sit-Ups x 15-20

A. 

“Little Bear”

Three sets of:

Barbell Complex x 3 reps

Rest 2 minutes between sets

The Barbell Complex=

Power Clean

Front Squat

Shoulder to Overhead

Back Squat

Shoulder to Overhead

B.  

For time:

50 Calorie Assault Bike

25 Toes-to-Bar

50 Box Jump-Overs 24/20"

25 Toes-to-Bar

A.  

Every minute, on the minute for 9 minutes

1 - Nose-to-Wall Handstand Hold x 30-45 seonds

2 - Ring Rows x 8-12 @2111

3 - Hollow Hold or Hollow Rocks x 30-45 seconds

B.  

Minutes 0-10: Run 1 mile

Minutes 10-15: Run 800 meters

Minutes 15-25: Row 2000 meters

Minutes 25+: Row 1000 meters

A.  

Every 2 minutes, for 10 minutes:

Back Squat x 3-4 reps @ 31X1

 *Add weight from last week 

B.  

Complete:

100 Kettlebell Swings 24/16 kg

80 Wall Balls 20/14

60 Burpees to 6" Target

HOWEVER you are only allowed to work for 60 seconds then you must rest for 60 seconds. Continue to do so until you complete the assigned reps

Complete as many rounds and reps as possible in 4 minutes of:

400 meter run

10 Burpee Box Jump-Overs (24/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double-Unders

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:

400 meter run

10 Burpee Box Jump-Overs (24/20”) 

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs) 

40 Kettlebell Swings (24/16 kg) 

50 Double-Unders

Rest exactly 3 minutes, and then . . . 

Complete for time: 

400 meter run

10 Burpee Box Jump-Overs (24/20”) 

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs) 

40 Kettlebell Swings (24/16 kg) 

50 Double-Unders

A.

Every minute, on the minute for 10 minutes:

3 Power Cleans

4 Front Rack Reverse Lunges

3 Shoulder-to-Overhead

B.

For time:

50 Calorie Row

40 Bar Facing Burpees

30 Overhead Squats 115/75 lbs.

HAPPY THANKSGIVING ! 

“12 Days of Thankfulness”

1 - 200 Meter Run

2 - Muscle-Ups

3 - Squat Clean Thrusters 95/65 lbs.

4 - Burpee Box Jumps 24″/20″

5 - Handstand Push-Ups or Hand Release Push-Ups

6 - Chest-to-Bar Pull-Ups or Pull-Ups

7 -Kettlebell Swings

8 - DB/KB Snatches (4 each arm)

9 - Toes-to-Bar

10 - Front Rack Lunges Steps 95/65 lbs.

11 - Ring Dips

12 - Deadlifts 315/225 lbs.

"Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .

1 – 200 Meter Run

2 – 2 Muscle-Ups, 200 Meter Run

3 – 3 SQ Thrusters, 2 Muscle-Ups, 200 Meter Run

4 – 4 BBJ, 3 SQ Thrusters, 2 Muscle-Ups, 200 Meter Run . . . and so on.

Post your time, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun."

Thanks to CrossFit Invictus for this one with a few modifications.

A.

Every minute, on the minute for 15 minutes

1 - Nose-to-Wall Handstand Hold x 30 seonds

2 - V-Outs x 10-12

3 - L-Sit x 30-45 seconds

B.

"Isabel"

For time:

30 Snatches 135/95 lbs.

A.

Every 2 minutes, for 10 minutes:

Back Squat x 3-4 reps @ 31X1

*Add weight from last week

B.

Every minute, on the minute for 18 minutes:

1 - Row 20/15 calories

2 - 10 Wall Balls

3 - 20 Double-Unders + 10 V-Ups

*If you are comfortable with 10 Wall Balls at 20/14 lbs. try using the 30/20 lbs. for this workout.

A.

"Helen"

3 Rounds for time of:

400m run

21 Kettle Bell Swings 24/16

12 Pull-ups

Rest 5 minutes then...

B.

3 Rounds for time of:

30 Abmat Sit-ups

15 Deadlifts 185/125

Rest 5 minutes then...

C.

Complete as many rounds and reps as possible in 9 minutes of:

9 Wallball Shots 20/14

6 Toes-to-Bar

A.

Every 2 minutes, for 12 minutes (3 sets) of: 

Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1

Station 2 – 8-10 Handstand Push-Ups or 5-6 Wall Climbs

B.

10-8-6-4-2

Clean and Jerk 135/95 lbs.

*Complete 2 Rope Climb ascents after each round.

A.

Every 2 minutes, for 12 minutes

Push Press + 2 Power Jerks

*Add weight from last week

B.

For time:

Row 1000m

50 Pistols

30 Shoulder-to-Overhead 135/95 lbs.

A.

3 sets of:

Power Clean x 3.3.3

*10 seconds between triples

Rest 3 minutes

B.

Every 4 minutes, for 20 minutes:

Run 400m

10 Box Jump-Overs 24/20"

1 Clean (Power or Full)

*Score is total weight of the Cleans

**You can take multiple attempts but only successful lifts will count

A.  

Every minute, on the minute for 30 minutes

Minute 1 - Assault Bike 15/12 Calories

Minute 2 - Row 250/200m

Minute 3 - Rest

Minute 4 - Max Burpees to a 6" target

Minute 5 - Rest

B.  

3 sets not for time  

Stationary Dips or Ring Dips x 12-15

GHD Sit Ups x 10-15

A.  

Every 3 minutes, for 15 minutes:

Back Squat x 3-5 reps @ 31X1

 *Add weight from last week 

B. 

3 Rounds for time:

5 Snatches

10 Overhead Squats

50 Double-Unders

 *Choose a weight that will challenge you. 

A1.

Complete as many rounds and reps as possible in two minutes of:

4/2 Muscle-Ups

8 Deadlifts 225/135 lbs. 

Rest 3 minutes, and then...

A2.

Complete as many rounds and reps as possible in two minutes of:

4 Power Cleans 155/105 lbs. 

8 Chest-to-Bar Pull-Ups

Rest 3 minutes, and then...

A3.

Complete as many rounds and reps as possible in two minutes of:

4 Front Squats 155/105 lbs. 

8 Toes-to-Bar

Rest 3 minutes, and then...

A4.

Complete as many rounds and reps as possible in two minutes of:

4 Power Snatches 135/95 lbs.

20 Double-Unders

Rest 3 minutes, and then...REPEAT A1 through A4.

A.

Every 2 minutes, for 16 minutes (4 sets) of: 

Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1

Station 2 – 8-10 Handstand Push-Ups or 5-6 Wall Climbs

B.

2 Rounds for time: 

50 Push-Ups

400 Meter Run

30 Heavy Kettlebell Swings

400 Meter Run

*400m run will be 200m x 2

A.

Every 2 minutes, for 12 minutes

Push Press + 2 Power Jerk

B.

Four sets:

Against a 2-minute running clock, complete:

Row 300/250 Meters

Max Reps Push Press 115/75 lb

Rest 2 minutes between sets