A.
Every 3 minutes, for 15 minutes:

Pause Front Squats x 4-6 reps @ 31X1

B.
In teams of 2, alternate rounds to complete as many rounds and reps as possible in 10 minutes of:

3 Power Cleans 185/125 lbs

6 Box Jumps 30/24"

12 Wall Ball Shots 20/14 lbs.
 

A.
Three sets of:

Single-Leg Deadlift x 6-8 reps each leg @ 3011

Seated Strict Press x 5

Partnered Leg Tosses x 15-20 reps

B.
Every minute, on the minute, for 18 minutes:

Minute 1 – Row 200/150 Meters

Minute 2 – Handstand Push-Ups x 10 reps

Minute 3 – Double-Unders x 40-50 reps
 

A.

Three sets, not for time, of:

Bar Muscle-Ups x 3-5 reps

Kettlebell or Dumbbell Snatch x 5-7 reps each arm

Alternating Pistols x 12-16 reps

B.

"Helen"

Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings 24/16 kg
12 Pull-Ups

-OR-

Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings 32/24 kg
12 Chest-to-Bar Pull-Ups

Gym is closed tomorrow for the Friendship Games - please come and support our teams if you are not competing. It is being held at CrossFit 707 located at 538 Stone Rd, Benicia, CA 94510

If you are competing in the Friendship Games this Saturday please choose the first option for your conditioning piece or simply take the day off to relax/mobilize/meal prep.

A.

Every 2 minutes, for 20 minutes:

High Hang Snatch + Hang Snatch

Build over the course of the 10 sets to something heavy for today.

B.

In teams of two, alternate sets to complete four each of:

50 Double-Unders

400 Meter Run

-OR-

In teams of two, alternate sets to complete four each of:

7 Dumbbell Man-Makers

400 Meter Run

Heats for Saturday's Friendship Games

https://cdn.fbsbx.com/…/15…/Team-Heat-Times-MASTER-LIST.pdf…

A.

Every minute, on the minute, for 16 minutes:

Minute 1 – 1-2 Rope Climbs

Minute 2 – 30-40 second L-Sit

Minute 3 – 10 Meters of Handstand Walk

Minute 4 – 30-40 seconds of Hollow Rocks

B.

Complete as many rounds and reps as possible in 7 minutes of:

30 Wall Ball Shots 20/14 lbs

15 Toes to Bar

A.

Every 2 minutes, for 12 minutes:

Front Squat

*Sets 1-2 = 3 reps @ 70-75%

*Sets 3-4 = 2 reps @ 80-85%

*Set 5 = 1 rep @ 90%

*Set 6 = 1 rep @ 95%  

B.

Two sets of:

Against a 5 minute running clock, complete:

500 Meter Row

25 Overhead Squats 95/65 lbs.

Pull-Ups x Max reps

Rest 5 minutes

A.

Three sets of:

Romanian Deadlift x 8 reps @ 3011

Single-Leg Hip Bridge x 10-12 reps each side @ 2011

Supine Ring Row x 10 reps @ 2111

B.

Every minute, on the minute, for 18 minutes:

Minute 1 – 15-20 Kettlebell Swings

Minute 2 – 12 Walking Lunges with Kettlebells or Dumbbells

Minute 3 – 10-15 Burpees to 6″ Target

A.

Five sets of:

10 Shoulder to Overhead

(95-155/65-105 lbs)

Rest 3 minutes

B.

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

4/3 Muscle-Ups

12 Alternating Pistols

@ the 10:00 mark

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

4 Hang Cleans 165/105

8 Strict Handstand Push-Ups

9am class only

Barbell Cycling Clinic from 10-12pm

“Kelly”

Five rounds for time of:

400 Meter Run

30 Box Jumps (24″/20″)

30 Wall Ball Shots (20/14 lbs.)

*30 minute cap

**Alternatively, perform this in teams of two, alternate tasks with only one member working at a time to complete as many rounds and reps as possible in 30 minutes

A.

Take 15 minutes and build to today's heavy

Power Snatch + Hang Snatch + Snatch

Build over the course of the 10 sets to something heavy for today.

B.

Three rounds for time of:

5 Bar Muscle-Ups (or 10/7 Strict Chest-to-Bar Pull-Ups or Pull-Ups)

10 Deadlifts 275/185 lbs

50 Double-Unders

For 30 minutes rotate through the following exercises:

Minute 1: Assault Bike x 45 seconds

Minute 2: Row 250/200 Meters

Minute 3: Rest

Minute 4: Burpees to a 6" target x 60 seconds

Minute 5: Rest

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