THURSDAY – THANKSGIVING WOD @ 0900 “EARN YOUR TURKEY!”

Warm Up
4 sets of:
5 upside down KB Press
6 KB Swings
25 Ft Bear Crawl

“The Gobbler”
(Courtesy of “Be Challenged CrossFit” Silsbee, TX)
In Teams of 2 or 3 (all reps combined as a team, only 1 works)

For Time:
Run 200M Together
100 Double Unders (300 Singles)
Run 200M
100 Sit ups
Run 200M
100 Pull ups
Run 200M
100 Wall Balls
Run 200M
100 Burpees
Run 200M
100 KB Swings
Run 200M
100 Sec Plank Hold
Run 200M
100 Knees to Elbow

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SATURDAY

Warm up
Cals on court

Skill/Accessory
10 min EMOM
Odds – 30 DU’s/60 singles
Evens – 10-15 deficit push ups

WOD/conditioning
For time:
10,8,6,4,2
Power Clean (115/75)
Front Squat (115/75)

Run 1 Lap before each round

Saturday

Warm Up
3 Rounds of:
200M Run
5 PVC go-thru’s
5 PVC Overhead Squats
5 PVC Good Mornings
5 PVC Push ups
Sampson Stretch x 1 ea side
* Finish with a fourth 200M Run

Strength
Max 50ft Sled Push
(Heaviest sled you can push for 50ft w/o stopping)

Conditioning
4 Sets for max reps in 90 secs of:

1 rope climb (sub rope sled pull)
Max Double KB Snatch/Viper Swing

Rest 90 sec between rounds

Saturday

Warm Up
3 Rounds of:
200M Run
5 PVC go-thru’s
5 PVC Overhead Squats
5 PVC Good Mornings
5 PVC Push ups
Sampson Stretch x 1 ea side
* Finish with a fourth 200M Run

“Strength & Conditioning”

10 Min AMRAP

5 Med Ball Sit ups (20/14)
7 Box Jumps (24/20)
9 Wall Ball (20/14)

Rest 5 minutes, Then…

10 Min AMRAP

25 Double Unders (50 Singles)
5 Power Cleans (135/95)
5 Burpees

Rest 5 Minutes, Then…

Perform 4 Sets, Rest 3-4 min between sets
7 Power Snatches (65% 1 RM)
Run 200M (1 Lap)

Saturday

Warm up Drills on Basketball court

Strength & Conditioning
5 Rounds of:
5 Thrusters
10 Backsquats
15 Air Squats

RX 135/95

2.5 minute rest between rounds

Core
4 Rounds of Weighted Planks x 45 seconds ea

RX 45/25+

Saturday

Warm up

3 Rounds
– 200m Run
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side
Finish with a fourth 200m Run

Strength
Find a 1 RM Squat Clean

Conditioning
15′ AMRAP
20 Alternating DB/KB Snatch (AHAP)
200M Run (1 Lap around building)
15 Toes to bar

Saturday

Warm up

3 Rounds
– 200m Run
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side
Finish with a fourth 200m Run

Strength
Find a 1 RM Overhead Squat (from the ground, no rack)

Conditioning
15′ AMRAP
20 Alternating DB/KB Snatch (AHAP)
200M Run (1 Lap around building)
15 Toes to bar