A.
Every 2 minutes, for 16 minutes:
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 6 reps @ 80%
B.
In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:
4 Front Squats (155/105 lbs)
6 Front-Racked Reverse Lunges
8 Toes-to-Bar
A.
Every 90 seconds, for 3 sets of each:
Station 1 – Romanian Deadlift x 6 reps @ 3011 (stick to the tempo – 3 second descent)
Station 2 – Supine Ring Row x 8 reps @ 2111 (get as horizontal as possible)
Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111
B.
Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
– OR –
“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.
A.
Take 15-20 minutes and build to today's heavy Split Jerk
B.
Three sets for times of:
Row 500 Meters
Shoulder to Overhead x 10 reps 135/95 lbs.
Hang Power Cleans x 10 reps
Rest 3 minutes
In teams of two, complete:
100 Pull-Ups
300 Meter Farmer’s Carry
100 Wall Ball Shots (20/14 lbs.)
300 Meter Farmer’s Carry
100 Box Jump-Overs (30″/24″)
300 Meter Farmer’s Carry
A.
3 sets of:
3-Position Snatch @ 65-70%
(high hang, mid-patella, floor)
B.
Teams of three must complete a total of 3 sets each as quickly as possible of:
Row 500 Meters
—
3 rounds of
Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm
V-Ups x 10 reps
—
Run 400 Meters
2 years in a row for EZ !
Thank you CrossFit Invictus for this one
“12 Days of Thankfulness”
1 250 Meter Row or 200 Meter Run
2 Muscle-Ups
3 Dumbbell Thrusters
4 Burpee Box Jumps
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells or Kettlebells
11 Ring Dips
12 Man-Makers
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 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . 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.
A.
Every 2 minutes, for 6 minutes:
Hang Clean + Clean @ 60-70%
Followed by…
Every 2 minutes, for 16 minutes:
Clean
*Sets 1-5 = 2 reps @ 70-80%
*Sets 6-8 = 1 rep @ 90%
B.
Complete as many rounds and reps as possible in 8 minutes of:
50 Double-Unders
10 Front Squats (185/135 lbs – from the floor)
A.
Every two minutes, for 12 minutes:
2 Front Squats + Split Jerk
*Sets 1-2 – 75% of 1-RM Clean & Jerk
*Sets 3-4 – 80-85%
*Sets 5-6 – 90-95%
B.
Four sets for max reps of:
45 seconds of Muscle-Ups
Rest 45 seconds
45 seconds of Sanbag Carry (Bear Hug)
Rest 45 seconds
45 seconds of Push-Ups
Rest 45 seconds
45 seconds of Toes-to-Bar
Rest 45 seconds
REMINDER ...
only one class at 9am
Nutrition clinic will be tomorrow from
10-12pm
We will be doing a fun partner workout :)
A.
Five sets of:
3-Position Snatch
(high hang, mid-thigh, then from the floor)
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats 135/95 lbs.
11 Toes to Bar
A.
Four sets of:
Bent-Over Barbell Row x 6-8 reps @ 21X0
Rest 60 seconds
Single-Leg Glute Bridges x 12-15 reps each leg @ 2011
Rest 60 seconds
45 Second Side Plank each side – rest 15 seconds between sides
Rest 60 seconds
B.
In teams of four, complete five sets for max reps/calories of:
60 seconds of Assault Bike
60 seconds of Dumbbell Man-Makers
60 seconds of Walking Lunges
Rest 60 seconds
A.
Three sets not for time
Muscle-Ups x 3-6 reps
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Handstand Walk x 10 meters
(use partner assist or Handstand Hold for 30-45 seconds)
L-Sit Hold x 45 seconds accumulated time
B.
Against a 3-minute running clock, with 3-minutes rest between sets, complete the following
Row 500/400 Meters
Wall Ball Shots x Max Reps
Repeat for a total of three sets.
A.
Five sets of:
Power Clean x 1.1
(rest 10 seconds between singles)
B.
Three rounds for time of:
10 Deadlifts
20 Pull-Ups
Rest 3 minutes, and then…
For time:
Bear Crawl 300 feet
200 Double-Unders*
*Every time you break your double-unders, perform 5 Burpee Box Jump-Overs
A.
Every two minutes, for 12 minutes:
2 Front Squats + Split Jerk
*Sets 1-2 – 70-75% of 1-RM Clean & Jerk
*Sets 3-4 – 80-85%
*Sets 5-6 – 90%
B.
Against a two-minute running clock, complete as many reps as possible of:
3 Hang Cleans 135/95 lbs
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps
Rest 2 minutes between sets, and complete a total of five sets.
*Reminder only one class tomorrow from 9:30-10:30am with Coach Ajay
Workout of the Day
In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of:
10 Goblet Carry Alternating Reverse Lunges
10 Burpees
Each team will get three stations – one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.
A.
Every 2 minutes, for 12 minutes of
Snatch Push Press + Overhead Squat
Build in load over the sets.
B.
Three Wise Men Tribute Workout
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatches
(Elite = 185/125 lbs; RX = 135/95 lbs; Scaled = 95/65 lbs.)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
(Elite = 185/125 lbs; RX = 135/95 lbs; Scaled = 95/65 lbs.)
20 Pull-Ups
Rest 2 minutes, and then…
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
(Elite = 185/125 lbs; RX = 135/95 lbs; Scaled = 95/65 lbs.)
30 Wall Ball Shots 20/14 lbs.
The Three Wise Men Veterans Foundation is named in honor of Jeremy Wise, Ben Wise and Beau Wise. We stand with veterans who survived combat as they not only survive but thrive in the peace that follows. We advocate for public policy to ensure the commitment made to our veterans is honored. We raise awareness of the problems our veterans face and directly tackle the stigma associated with post traumatic stress by helping connect them with needed services. And we build alliances and partnerships with other veteran non-profits to help address the problems of employment, housing and education.
To make a donation just click here http://www.3wm.org/
A.
Three sets, not for time, of:
Alternating Pistols x 8-10 reps each
Ring V-Outs x 10-12 reps
V-Ups x 20
B.
Complete as many rounds and reps as possible in 25 minutes of:
Row 500 meters
100-Meter Farmers Carry
50 Double Unders
Alternatively, perform in teams of three as quickly as possible. As soon as all team members are finished with their station, rotate to the next.
A.
Every four minutes, for 16 minutes of:
Weighted Pull-Ups x 1-2 reps
At the top of the next minute…
30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
20 Dumbbell Walking Lunges
B.
Three sets for times of:
20 Bar Facing Burpees
15 Thrusters 135/95 lbs
10 Toes-to-Bar
Rest 3 minutes
A.
Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
B.
Every three minutes, for a total of five sets, complete the following:
Power Clean x 6
(use 75-80% of weighted used for three singles)
Box Jump Overs x 12
Run 300 meters