MONDAY WORKOUT

Power 15 Minutes:
Power Snatch - Every 60 seconds for 8 minutes, perform 2 Power Snatches @ 75 - 80%


Then...


Some Chipper Action For Time:

50 Sit-ups
40 Kettlebell Swings (70/53)
30 Chest2Bar Pull-ups
20 Box Jumps (30"/24")
10 Deficit Handstand Push-ups (45# Plate/25#Plate under hands)

**15 Minute Cut-off**

*Scale the reps to 50/30/20/10/5, or even 30/25/20/10/5 if needed. You should only be taking approximately 3 minutes per movement, so time management will be crucial today. You may kip for the Chest2Bar Pull-ups, and the Deficit Handstand Push-ups, but however you scale, challenge yourself!!!

FRIDAY WORKOUT

Gymnastics Skill Work 10 Minutes:
Pistols - Work on keeping your heel down, and figuring out exactly what issues are limiting your ability to perform these. Issues such as: balance, ankle/hip mobility, strength, and confidence (some of you may be able to do Pistols, but haven't moved past whatever "crutch" you may be using). Keep the volume low, and work on technique.


"Angie"... but segmented.

5 Minutes to Complete: 100 Pull-ups
5 Minutes to Complete: 100 Push-ups
5 Minutes to Complete: 100 Sit-ups
5 Minutes to Complete: 100 Air Squats

**Rep Scaling Options**
75 Reps of each movement
50 Reps of each movement
30 Reps of each movement

*You will have just the 5 minutes to complete each movement, with no breaks between movments. Then you will be forced to move on to the next "segment" of the workout. If you finish the movement in less than 5 minutes, this will be your score for each movement you are able to complete. If you run out of time, your score will be the number of reps completed within the 5 minutes, so pick the amount of reps you think you'll be able to complete, or come close to completing, within the 5 minute periods. You may do your Pull-ups however you like (kip, butterfly, etc...), and you may scale using bands if necessary. Push-ups will be scaled by using the barbells on the rig, so your Push-ups will be done at an incline, if necessary. We will start different groups at different movements to accommodate bigger classes. Sit-ups may be done with an AbMat.

SUNDAY WORKOUT

Gymnastics for a little volume:
Select 2 of the following 3 movements. Pick the 2 you are worst at.
Muscle Ups
Pistols
Handstand Push-ups (today you may kip)
*Every minute for 12 minutes you will perform 2 - 6 reps, alternating between the 2 movements you've selected. For example: Minute 1 = 3 Pistols (each leg), then Minute 2 = 2 Muscle Ups.


Then...

5 Rounds For Time:
1 Dumpster Shuttle
20 Sit-ups
30 Double Unders (75 Singles as a scale)

**12 Minute Cut-off**
*Move fast, it's a simple little triplet today guys. Get as far as you can!!!

THURSDAY WORKOUT

Skill/Fun 10 Minutes:
Handstand Push-ups & Handstand Walking

Then…


Games Athletes:
Bike and/or Row for 10 - 15 Minutes at a slow steady pace. You can hop off of one, and onto the other for any combination you like, but get around 10 - 15 Minutes in.
Mobilize anything that's sore, or feels tight. Use the time after your Bike/Row to help unglue any tissue that has been feeling funky, or bugging you.




Non Games Athletes:
Strength 10 Minutes Only
Sumo Deadlift - This is something we don't practice often, but it will be a nice change from doing traditional pulls with the barbell, and will get you outside of your comfort zone… unless your name is Brendan, then you will still be in your comfort zone. :-)

5 - 5 - 5 @ 75 - 80% Only
Warm up quickly, and only take around 2 Minutes of rest between your sets. The 10 Minutes will include your warmup sets, so be smart about your time management, and work up quickly.

Here's your chance to get your name on the board...

"Annie"

50 - 40 - 30 - 20 - 10 Reps of:
Double Unders
Sit-ups

**8 Minute Cut-off**

*If you don't have Double Unders, you may do Single Unders, buy you will have to double the rep count.

MONDAY WORKOUT

Skill Work 10 Minutes ONLY:
Double Unders: LOW volume work on these. Don't do more than 5 - 10 at a time, if you are already proficient at Double Unders. If you are still working on them, spend your time working on rhythm, keeping your hands from coming out and back,


Then…


As Many Rounds As Possible in 20 Minutes:

30 Med Ball Slams (20/14)
20 Sit-ups
10 Calorie Row OR Bike

**Options For Reducing Your Reps**

Med Ball Slam Reps Per Round:
20 Reps (25#men/20#women) OR 10 Reps (35#men/25#women) OR 5 Reps (50#men/35#women)
We have a limited number of Slam Balls at the moment, so it will be first come, first served, for getting your pick if you'd like to use a heavier ball to reduce your reps. Come with a plan.

Sit-up Options For Reps Per Round:
10 Toes2Bar OR 5 STRICT Toes2Bar
If you select either of the Toes2Bar options, you will have to do LEGIT Toes2Bar; no Leg Raises, or Knees2Elbows, etc…

Bike and Rower
No scaling reps for these two… however, these will also be first come, first served, so if you want to do your Calories on a bike, HAVE A PLAN and let one of the coaches know which you prefer.

*Games Athletes - Go at about 70 - 80% for this workout; get sweaty, but don't go all out.
*Non-Games Athletes - Go All Out… ha! :-)

WEDNESDAY WORKOUT

20 Minutes of Strength work:

1 Snatch Grip Deadlift
2 Sumo Deadlifts
3 Traditional Deadlifts

*You will need to reset before changing to the next movement, but these should all be one set, aiming for as heavy a load as you can manage.


Then…


30 Seconds of Hollow Rocks
30 Sit-ups
25 Seconds of Hollow Rocks
25 Sit-ups
20 Seconds of Hollow Rocks
20 Sit-ups
15 Seconds of Hollow Rocks
15 Sit-ups
10 Seconds of Hollow Rocks
10 Sit-ups
5 Seconds of Hollow Rocks
5 Sit-ups

**10 Minute Cut-off**

*If you can't manage the Hollow Rocks for the required time, you will perform a Front Bridge for the required time. You may use an AbMat for your Sit-ups.

SUNDAY WORKOUT

18 Minutes: Power Clean

3 - 3 - 3 - 3 - 3 @ 85%

*Today, the Power Clean sets are going to be heavy. If you miss a rep, you will repeat it so you can attempt to complete your current set of 3. 

Then...

2 Rounds For Time:

30 Pistols (alternating)

30 Sit-ups

**6 Minute Cut-off**

*You may scale your Pistols by using a box and plates, and/or using a 2.5lb or 5lb plate under your heel. You may use an AbMat for your Sit-ups. If you do not believe you can accomplish 60 reps of each of these in 6 Minutes, or at least get to the last half of the Sit-ups, you may scale the reps to 20/20, but this should be a last resort. You should make this workout as difficult as possible, while still aiming to get as close to finishing as possible.

SUNDAY WORKOUT

12 Minutes to find:

Max Height Box Jump

*Work your way up to a new PR on Box Jump height today. Pair up if need be, but move fast so you won't run out of time before you get to your max. Record your results, it's part of what makes CrossFit, CrossFit; the ability to see and quantify real statistics. Make sure you stretch your low back, hips, and pay special attention to your calves and achilles today.

Then, a speedy little AMRAP triplet...


As Many Rounds As Possible in 10 Minutes:

10 Sit ups
10 No Squat Wall Ball Shots (20/14)
10 Double Unders

*The No Squat Wall Ball Shots are essentially just a "Push Press Wall Ball Shot", as you will not be doing the full squat for them, but you may use the legs for a partial dip and drive motion. If you cannot do Double Unders, the scale will be 5 Double Under Attempts, NO SINGLES today guys, we want you to at least try to get some Double Unders. Don't get discouraged if you miss, or even if you miss them all; at least you got the practice in. Remember: there is a difference between Training and Testing, and the triplet today is Training... get your practice on. :-)

SUNDAY WORKOUT

Twisted EMOM Chipper:

50 Power Snatches (95/65)
100 Air Squats

*Every Minute On the Minute including the first minute, you will perform 5 Sit-ups. If you are in the middle of a Snatch, or an Air Squat, at the beginning of a new minute, you may complete the repetition, then proceed to accomplish your 5 Sit-ups. The Snatch must be a Power Snatch; ANY catch height above parallel is acceptable, as long as it's above parallel. Obviously, the faster you move, the less Sit-ups you will ultimately have to complete... :-)

**10 Minute Cut-off**

Snatch Scaling Options:
(75/55)
(65/45)
(55/35)

SUNDAY WORKOUT

30 Seconds of Sit-ups (as many as possible)
30 Seconds of Rest
Then Immediately...
6 Rounds For Time:
10 OH Walking Lunges (45/25)
25 Double Unders (50 Singles)
Then Immediately...
30 Seconds of Sit-ups (as many as possible)

*If you're doing 13.5 again today at 2pm, you may choose to do this workout, or not. If you choose to do it before attempting 13.5 again, you should come in at 12pm, so you can recover before 13.5.

SUNDAY WORKOUT

In Teams of 3

Team Buy In = 30 Sit-ups Each (done at the same time)

9 Rounds For Time Alternating Team Members:

5 Chest2Bar Pull-ups
10 KB Swings (70/53)
200m Row

Team Out = 30 Sit-ups Each (done at the same time)

*Time stops when the last member finishes their last Sit-up. Use as little band assistance as possible for the Chest2Bar Pull-ups. Use the heaviest weight possible for your KB Swings, but make sure they're doable. Row fast... :-)

GAMES GROUP FOR SUNDAY

Perform the following consecutively as fast as possible:

1 Round of "Rowlen"...

500m Row

21 KB Swings (55#/70#) OR 12 @ 88#

12 CTB Pull Ups

Then 1 Round of Full Squat "Grace"

10 Reps of Full Squat Clean & Overhead (135#/95#)

Then 1 Round of "Annie"

50 DUs 

50 Sit Ups

Then finish with 1 Round of "Diane"

21 Deadlifts (155#/225#)

21 HSPUs

No time cutoff

POST TOTAL TIME TO COMMENTS

THURSDAY WORKOUT

Time for a little more volume...

50 Wall Ball (14#/20#)
3 Strict CHEST 2 BAR Pull Ups (Women) / 5 Strict CHEST 2 BAR Pull Ups (Men)
25 Box Jumps (24"/30")(Must stand on the box fully extended)
3 Strict CTB Pull Ups (W) / 5 Strict CTB Pull Ups (M)
50 AbMat BUTTERFLY Sit Ups (Must TOUCH TOES Each Rep)
3 Strict CTB Pull Ups (W) / 5 Strict CTB Pull Ups (M)
25 Overhead Walking Lunges (35#/55#)(Start Weak Leg First)
3 Strict CTB Pull Ups (W) / 5 Strict CTB Pull Ups (M)
50 KB Swings (35#/53#)(If you break these reps ups it's 3 Burpees for each break as a penalty)
3 Strict CTB Pull Ups (W) / 5 Strict CTB Pull Ups (M)
25 Calories On The Rower (Damper MUST BE On 10)

(20 Minute Cutoff)

We will run heats of 5 athletes with a stagger time of 5 minutes for this one...

Some more specifics...
All pull ups must be strict with NO KIP & try as hard as possible to keep chest to bar the whole way... Use a band to get you there, if needed, but if you absolutely can not touch the bar scale to just chin above bar...

The lunges involve holding BOTH a 25#&10# plate for ladies & 45#&10# plate for guys...

For the swings... Since the weight is relatively light (scale down to 35#/26#, if you need to keep try to go unbroken) if you put the KB down you must do a 3 Burpee penalty each time you stop swinging...

POST ANY SCALING & TOTAL TIME TO COMMENTS

MONDAY WORKOUT

Push Jerk
2-2-2-2-2

*These sets should be progressive, so get heavier each set. Rest 3 Minutes between sets, taking about 15 Minutes to accomplish all of your sets.

**CHALLENGE**
100 Sit-ups For Time
*We've done this Sit-up Challenge before, and you may see it pop up again in the future, so keep track of your results. Measurable Results: If you write down your workouts, you can SEE and MEASURE the results you're achieving.

SATURDAY

Chipper For Time:

100 Double Unders
50 Sit-ups
50 Kettlebell Swings (53/35)
50 Sit-ups
100 Double Unders

*Pretty cut-and-dry workout. We'll have scaling options posted on the board for this fun chipper. Although, a few of you may want to scale UP to a 70# Kettlebell, or a 53# for the ladies. :-)

SATURDAY

Mobility 10-12mins:
We will go over some shoulder mobility techniques, since there are several of you I know for certain are having some shoulder funk.

Some of you may have seen this workout, if not, we will be going over the movements in detail, pre workout. It's about that time of the year where it could snow... :-)

"Shoveling Annie"

50-40-30-20-10
Barbell Shovelers (45#plate on one end/25#plate on one end)
Sit-ups

*The Barbell Shovelers will be done with only one plate on one end of the barbell. Everyone will use a 20" box, and may share opposite ends with another person, as you will be only using a corner of the box. You will touch the plate on the end of the barbell to the floor, then lift the end with the plate over the corner of the 20" box to touch the floor on the other side. If you can't picture it in your head, just imagine you're shoveling snow with a barbell... it will look similar. :-)

MONDAY

In teams of 2...

12 Rounds of:

15 Air Squats
20 Sit-ups
25 Double Unders

*Teammates will alternate rounds, with each completing a total of 6. You may help your teammate accomplish any of the movements more quickly, as long as the movement standards are still met. For example: You may assist them with their Sit-ups if they begin to fatigue. The alternative if you cannot do Double Unders, is 50 Single Unders per round. You may use an AbMat and/or weight your feet for the Sit-ups.

**CHECK OUT THE THANKSGIVING POST BELOW!!!**

MONDAY

All classes today are FREE in honor of the CrossFit Games airing, starting tomorrow night.

"Run From The Bear"
For Time:

Run 800m

Then immediately perform

3 Rounds
5 Bear Complexes (135/95)
15 Toes 2 Bar

Then immediately

Run 800m

*Each rep in a Bear Complex consists of: Power Clean, Front Squat, Push Press, Back Squat, and a Behind-The-Neck Push Press. Each movement in the Bear Complex will set you up to do the next movement, so don't set the bar down... or the Bear will get you!

MONDAY

A nice classic CrossFit triplet to start off the week.

5 Rounds For Time:

10 Pull-ups
20 Walking Lunges
30 Sit-ups

*Pull-ups are however you prefer (kipping, butterfly, strict [eww...]). The Walking Lunges aren't weighted. The Sit-ups are also however you prefer (AbMat, no AbMat, feet weighted down, or not weighted down). **15 minute cut-off**