Girls vs. Heroes

Main – CrossFit

Each team picks ONE WOD and completes it as fast as possible against the other teams … Who will win? The Girl? or the Hero?

Run Warm UP (No Measure)

Run Forward & Backward

Skip Forward and Backward

High knees

Butt kicks

Skip Kicks forward

Skip Kicks to side

Side Slide

Heisman

Toe Touches

Step Overs

Bend and Snap

Sampson Lounges

Spiderman

Inch Worm

Mobility

PVC

SKILL

Practice & warm up WOD movements …

Metcon (Time)

Teams of 2!

“Annie”

100 DUBS, 100 sit ups

80 Dubs, 80 sit ups

60 Dubs, 60 sit ups

40 Dubs, 40 sit ups

20 Dubs, 20 sit ups

vs.

Teams of 2

“DT” 5 rounds

24 Deadlifts

18 hang cleans

12 Shoulder to overhead

155/105

Total REPEAT


Main – CrossFit

Warm-up

Body Basics (No Measure)

3 rounds /10 reps each

Pull-ups, Push-ups, Sit-ups, Air Squats

PVC Shoulders & Hips

Mobility Circuit

Burgener Warm-up w/pvc

Weightlifting

The CrossFit Total (Total Weight)

Rules

There will be no PULL UPS in Warm Up

This TOTAL WILL BEGIN AT 7:15 and at 9:15 SHARP.

You will have 15 min to establish a 1 REP MAX for this day of each movement.

Your score is the weight of the 3 total max weight lifted

Repeat this test in approx 6-8 weeks

141128 Friday

Main – CrossFit

Max Effort … Push Press … X3

WARM-UP

20:00

50 WallBall Shots

Mobility Work

PVC Shoulders & Hips

Burgener Warm up

-

STRENGTH

Push Press

05:00 Warm up

15:00 Max Effort Work

Push Press (Work to a 3 rep max)

SWEAT

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP … @35/45#

3 OHSQ

OH Walk @5 yards

3 Burpees

-

141127 Thanksgiving Thursday

Main – CrossFit

7 AM Only
HAPPY THANKSGIVING!!!

WARM-UP

20:00

Run Warm up

Mobility Work

PVC Shoulders & Hips

Burgener Warm up

-

SKILL

10:00

WOD Explanation & Practice

-

WOD

Metcon (AMRAP – Reps)

“Be Glad There Are Grocery Stores”

(A farm inspired WOD)

3 rounds @1:00 /0:10

Split Wood

(Sledge Hammer the Tire)

Hay Baling

(Heavy Bag Over Jerk Box)

** Partner up if needed …

Farmer Carry

(1 Arm Kb Walk @45/70#)

Chasing Turkeys

(Duck Walk & “gobble”)

Moving Shit

(Wheelbarrow @150/200#)

Carry Shit

(Weight Stack Carry @90/135#)

Rest 3:00

FINAL

SCORING

1 point per rep

1 point per yard

Total your 3 rounds

141126 Wadnesday

Main – CrossFit

HOURS TODAY:
5, 6, 7, 8, 9 AM
3 & 4 PM … ONLY

WARM-UP

20:00

Full Junk Yard Warm up

Mobility Work

PVC Shoulders & Hips

Burgener Warm up

-

STRENGTH

Squat Cleans x 3 reps

05:00 Warm up

15:00 Max Effort Work

Squat Clean (Work to a 3 rep max)

WORK

Metcon (AMRAP – Reps)

05:00 AMRAP

Back Squat @80%(sq clean)

SWEAT

Metcon (AMRAP – Reps)

TABATA

Kneeling Box Step ups

Hollow Rocks

Alternate movements each set.

4 sets of each.

TABATA Scoring (lowest rounds)

141125 Tuesday

Main – CrossFit

Dynamic Effort Day … Think & Be Explosive!!

WARM-UP

20:00

Jump Rope 6 rounds x 1:00/0:30

Mobility Work

PVC Shoulders & Hips

Burgener Warm up

-

SKILL

Turkish Get Ups

05:00 Practice

05:00 AMRAP @35/53#

Metcon (AMRAP – Reps)

TGU AMRAP 5

WOD

Metcon (Time)

Buy In: 100 Dubs /300 Singles

4 rounds AFAP

30 Kb Swings /Russian @35/53

20 Sit ups

Cash Out: 100 Dubs /300 Singles

141124 Monday

Main – CrossFit

Met Con Monday … Rev your engine! Get ready for a big (eating) week !!!

WARM-UP

20:00

Run Warm up

Mobility Work

PVC Shoulders & Hips

Burgener Warm up w/PVC

-

SKILL

Heaving Snatch Balance

05:00 Warm up

-

Metcon (5 Rounds for weight)

Then … OTM 15

(from the rack)

3 Heaving Snatch Balance

Add weight as you can each round

Record weight of last 5 rounds

WOD

Metcon (AMRAP – Rounds and Reps)

“Chelsea’s Cousin”

15:00 AMRAP

“Move Fast ~ Not Heavy”

05 SDLHP @45/65 & 75/95#

10 HR Push ups

15 Squats

141123 Sunday

Main – CrossFit

Happy Thanksgiving Week!
PLEASE NOTE OUR HOURS FOR THE WEEK

WARM-UP

20:00

Run Warm-up

Animals

Mobility Work

PVC Shoulders & Hips

Burgener Warm up

`

SKILL

20:00

05:00 Hand Stand Stuff

Heaving Snatch Balance

05:00 Warm up

10:00 Heaving Snatch Balance

10 sets of 3 reps /0:30

`

WOD

Metcon (Time)

Sunday = Funday

AFAP … 20:00 Cap

Buy In: 25 V-Sit ups

Then … Any Order

50 Box Jumps/Step ups @20/24″

50 WallBall Shots @20/14″

50 Dubs

50 Push ups

Cash Out: 25 V-Sit ups

Sat FUN

Main – CrossFit

Warm-up

Run Warm UP (No Measure)

Run Forward & Backward

Skip Forward and Backward

High knees

Butt kicks

Skip Kicks forward

Skip Kicks to side

Side Slide

Heisman

Toe Touches

Step Overs

Bend and Snap

Sampson Lounges

Spiderman

Inch Worm

Mobility

PVC

WARM-UP

Practice WOD Movements

Metcon

Metcon (Time)

BUY IN: 1000 mtr ROW

3 ROUNDS

3 OVHD SQUAT 115/75#

6 PWR SNATCH 115/75#

12 Buddy Hoping Burpee

24 Sit Up Ball Toss 20/16#

BUY OUT: 100 RING PUSH UPS

Rules

Partner can split row, each partner must row at least 450mtrs

each partner must complete 3 OVHDs before moving on to Snatch

Each partner must complete 6 snatchs before moving on to buddy burpee

Each partner must complete 12 buddy hoping burpees before moving on to sit ups

Each partner must complete 24 weighted sit up ball tosses before moving on

Buy out can be split up anyway team wants to break it up

141121 Friday

Main – CrossFit

WARM-UP

20:00

Run Warm up

Mobility Work

PVC Shoulders & Hips

Burgener Warm up w/pvc

`

SKILL

10:00

Set up & Practice WOD moves

* Plan your Scaling w/Coach !!!

`

WOD

One of “The Girls” …

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups