Fitness and Performance

3 Rounds
500m Row
20-bench press 135/95
10-Strict pullups

Ask your Coaches about the December rowing challenge! Free tshirts and chance to win free Crossfit shoes!

Fitness and Performance

1. Clean Grip deadlift
5×5@80%

2. 7 Rounds for Time
10-Burpee to target
20-Situps
(burpee target must be 6″ above max teach)

Fitness and Performance

1. Slit Jerk
7×1@90% 1RM

2. 5 Rounds
20-Unbroken Wallballs 20/14
40-Double Unders

Fitness and Performance

15 min AMRAP
10/7-Cal Bike
10-KB Swings 53/35
1-Rope Climb(sc beginning rope climbs)

Fitness

1. Front Squat
3@70%Front Squat 1RM
3@75%
3@80%

2. 5 Rounds
400m Run
10-Toes to Bar
15/12-Cal Row
(vest 20/14)

Performance

1. Squat Clean
3@70%Front Squat 1RM
3@75%
3@80%
(these do not need to be touch and go but need to be reset and done close enough to be a set. the 3@80% can be done as singles)

2. 5 Rounds
400m Run
10-Toes to Bar
15/12-Cal Row
(vest 20/14)

Fitness and Performance

1. 4 sets
3 clean grip DL+2 hang cleans (power or squat) +1 front squat
60% of 1 rpm front squat

1. For Time

3 rounds
500m row
30 KBS 53/35
20 single arm ohs (10R/10L)

(Fitness if needed just do KB front rack front squats 10R.10L)

Fitness and Performance

1. Build to max split jerk

(you will need this number for % work)

2. Lighting DT
5 rounds
12 Deadlift 75/55
9 hang clean
6 S2OH

(weight is very light to allow people to go very fast. If you normally scale you will probably want to scale this one as well to meet the unbroken and time required.)
RX requires every round unbroken
and sub 5.
Time cap for class is 10 min

Holiday schedule:

Mon: Normal hours

Tues: Normal hours

Wed: Normal hours

Thursday Thanksgiving: 8a.m. ONLY

Fri: 9a.m. ONLY

Saturday Iron Bowl WOD : 9a.m. ONLY

Fitness and Performance

For Time
400m run
9-Thrusters 155/105
9-Burpees over bar (lateral)
400m run
15-Thrusters 135/95
15-Burpees over bar
400m run
21-Thrusters 95/65
21-Brupees over bar

Fitness and Performance

1. 21-15-9
Bench Press 135/85
Cal Ski Erg
(Do Not Wear Vest)

2. 4 Rounds
1 min Front Plank
1 min Chinese reverse planks

https://youtu.be/ClQ6MKznVq0

Fitness and Performance

1. Split Jerk
5×2(focus on technique)

2. 2 Person Team Leap Frog
20 min AMRAP
15/12-Cal Row
50m-Farmer Carry 88s/62s
16-Box Step Ups 24″/20″
8/6-Seated SP 50s/35s
15-Abmat Situps
(RX with Vest 20/14)