WOD

FRIDAY 11.24.2017 WOD

THANKSGIVING SCHEDULE
Friday 24th – 9am, 10am and 11am
Saturday 25th – Normal Schedule

FITNESS

Teams of 2. 10 Rounds Each of:

50 DUs or 25 DUs or 100 Singles
15 Kipping Knee Ups or AbMat Situps
10 DB/KB Floor Presses 50/35

P1 completes an entire round. P2 completes an entire round.

OPTIONAL CORE CASH OUT:

3 Rounds of
60 sec Ring Pushup Hold
30 Bear Crawls

SPORT

Bench Press Technique with Shane and Laura Sweatt

“Fraser Froning Vs the World”
Teams of 2. 10 Rounds Each of:

50 DUs
15 TTB
5 Bench Press 225/155*

*scale to 205/135, 185/115, 155/105

P1 completes an entire round. P2 completes an entire round.

or

OLY OPTION

A. Build to Heavy of the Day Squat Snatch

B. Build to Heavy of the Day Squat Clean and Split Jerk

C. Back Squat
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
5 Set of 5 Reps @ 80%

COACH LED COOL DOWN

THURSDAY 11.23.2017 THANKSGIVING WOD

THANKSGIVING SCHEDULE
Thursday 23rd Thanksgiving Day – 9am and 10am
Friday 24th – 9am, 10am and 11am
Saturday 25th – Normal Schedule

New Thanksgiving Tradition – 1st Annual “Thanksgiving Sampler Platter”

With a Partner. One person works at a time. Break up the work however
you see fit.

For time

10 Rounds of:
5 Pullups or Ring Rows
10 Pushups
15 Air Squats

8 Rounds of:
8 Handstand Pushups or DB Strict Press
15 Swings 53/35

6 Rounds of:
15 Box Jumps or Step Ups
15 TTB

4 Rounds of:
20 Wallballs 20/14
30 AbMat Situps

1 Round of:
100 Burpees

Scale the work by reducing the rounds by 2 or 3

WEDNESDAY 11.22.2017 WOD

In depth look at Toes to Bar Technique

THANKSGIVING SCHEDULE
Wednesday 22nd – No 7pm Class
Thursday 23rd Thanksgiving Day – 9am and 10am
Friday 24th – 9am, 10am and 11am
Saturday 25th – Normal Schedule

PART 1

FITNESS/SPORT

5 Min EMOM
1 Clean Pull to the Knee + 1 Clean Pull to the Knee with 2 Sec Pause +
Squat Clean

Add Weight If Capable

5 Min EMOM
1 Clean Pull to the Knee + 1 Clean Pull to the Knee with 2 Sec Pause +
Squat Clean

PART 2:

FITNESS

42-30-18 for time of:
Wall Balls
Moving Planks*

Up-Up-Down-Down = 1 Rep

OPTIONAL CORE CASH OUT
3 Sets of
60 sec Standing Paloof Holds Each Side
30 sec of Side Plank Each Side

SPORT

CROSSFIT OPTION

7 Min EMOM
Toes to Bar
Choose a Number between 7-10 that you can hold for the full 7 Min.
Keep track of your number we’ll be performing this weekly.

With a Partner. P1 completes all 30 reps than P2 completes all 30
reps. Change weights. P1 completes all 25. P2 completes all 25…
For time:
30 Push Jerks 95/65
25 Push Jerks 115/75
20 Push Jerks 135/95

or

OLY ACCESSORY OPTION

A. Power Clean
1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
5 Sets of 1 Rep @ 80%

B. Clean Pull
3 Sets of 3 Reps @ 90% of Squat Clean

C. Back Squat
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
4 Sets of 5 Reps @ 80%

COACH LED COOL DOWN

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