THURSDAY WORKOUT

Skill Work 15 Minutes:
Kipping Handstand Push-ups - Keep the volume low, no more than 3 - 5 per set. If your positioning is solid, you can use a deficit with plates, or the parallettes.


Then...


As Many Rounds As Possible in 20 Minutes:

10 Pull-ups (any style)
:20 Second Ring Hold (hold position at the TOP of a Ring Dip)
30 Walking Lunges (unweighted)

**OPTIONS**
Use 35/26 Kettlebell - only do 24 Walking Lunges per round
Use 53/35 Kettlebell - only do 18 Walking Lunges per round
Use 70/53 Kettlebell - only do 12 Walking Lunges per round

*Pull-ups are however (kip, butterfly, etc...). The Ring Hold will be done with solid positioning, and hands turned slightly out while holding. No bands for the Ring Holds, accumulate your 20 seconds LEGIT!!! :-)

SATURDAY WORKOUT

Gymnastic Skill Work 10 Minutes:

Pistols - 3 sets of 10 (5 each leg)

You may use boxes, plates, and bands, but make it harder than the last time you did them. Take away some of the assistance, so you can keep progressing towards getting them unassisted.

In Teams of 2 - 3 people

As Many Rounds (and Reps) As Possible in 20 Minutes:

5 Toes2Bar

Walking Lunges (from the Rig to the Wall)

5 No-Squat Wall Ball Shots (20/14)

**The Catch - Every minute on the minute EVERYONE must perform 3 Burpees, including the first minute.**

*You will complete an entire round before your partner goes, and only one of you will work at a time (except for Burpees... everyone does them together... One.Big.Burpee.Family.) If you have trouble with Toes2Bar, hanging leg raises will be accepted today, but stick with the same height for your knees for the entire workout. You will determine how many Lunges you do, you must start at the Rig, and make it over to the wall... so, bigger steps = less steps, but it will be up to you. 

SATURDAY WORKOUT

A quick reminder guys - anyone who wants in on the $99 Special for new members ($69 mil/leo/ff/student) should get in on that action in the next couple of days!

Strength 12 Minutes Only:

5RM Weighted Pull-ups

*Use your time wisely, and get through your work sets quickly to try and find a new 5RM for Weighted Pull-ups. You will only get the 12 Minutes to accomplish it.

Then…

For Time:

50ft Weighted Walking Lunges (70 in each hand/53 in each hand) 

21 Toes2Bar

50ft Weighted Walking Lunges (70 in each hand/53 in each hand)

15 Toes2Bar

50ft Weighted Walking Lunges (70 in each hand/53 in each hand)

9 Toes2Bar

**8 Minute Cut-off**

*We will run heats for this workout, if necessary, so don't worry about us not having enough heavy kettlebells, and dumbbells, for everyone. :-) You will do your Walking Lunges from the rig to the wall, and back, that is around 50 feet. Scale the weight, and the Toes2Bar as necessary, but make it tough!

SATURDAY WORKOUT

A little variation on the Snow Bowl Event #2. You will be doing this on your own, and a few of the movements will be different.

For Time:
5 Overhead Squats (95/63)
10 Front Squats (95/63)
15 Back Squats (95/63)
15 Toes2Bar
15 Wall Ball Shots to 11' for men/10' for ladies (20/14)
15 Wall Ball Shots to 10'/9' (20/14)
15 Toes2Bar

Unweighted Walking Lunges across the gym and back to your barbell
Load your barbell to 135/93

5 Power Snatches (135/93)
10 Clean & Jerks (135/93)

**15 Minute Cut-off**

THURSDAY WORKOUT

Straight Through and Unbroken today folks… :-)


As Many Rounds As Possible in 20 Minutes:

2 Dumbbell Hang Snatches, Alternating (70/50)
3 Chest2Bar Pull-ups
4 Front Squats (A-135/93; B-115/83; C-95/63)
5 Handstand Push-ups
6 Walking Lunges, Alternating

**THE CATCH**
-You must perform all of your sets UNBROKEN for them to count-
If you drop the Dumbbell on rep 1, you will do both reps over. If you drop off of the rig on your Chest2Bar Pull-ups before finishing 3 legit reps, you will have to redo all 3, although you may keep attempting as long as you are on the rig, and don't drop off. Your chest MUST touch for all Pull-ups, even for those of you using a band. Any pausing on the Front Squats, and you must restart your set over, so NO standing with the bar in the racked position; when you Clean the bar into position, you can set your feet, but once you begin rep 1, you must continue to rep 4. There are 3 options for the Front Squats, and 3 options only, so choose accordingly (we will help you). You may kip on the Pull-ups, as well as your Handstand Push-ups. The Walking Lunges will be performed the same as the other movements… NO pausing. If you're going to catch your breath, you must do it in between sets. Come in for a burner today guys!!!

THURSDAY WORKOUT

Sh!t It's Math After Tabata?
You will perform 8 Tabata Intervals (20sec on/10sec off) each of the following:

Mountain Climbers
Walking Lunges
Push-ups
Plank Hold

*You will score the first three movements of this workout by the round where you performed the least amount of reps. Then add the lowest scored rounds from the first 3 movements together. Finally, you will multiply your score by the total number of Plank Holds you were able to complete for the entire 20 Seconds of work each round. It would look something like this:

Crappiest Scored Round For Each

Mountain Climber = 15
Walking Lunge = 10
Push-up = 5

Sub-Total = 30

30 x 8 (You made all 8 Plank Holds)

TOTAL = 240

Yep... doing some math today. :-)

SATURDAY WORKOUT

In Teams of 2:

Each team will be given:

45# Plate x 2 / 10 Walking Lunges per Plate (plates may be held however)
25# Plate x 2 / 10 Walking Lunges per Plate
15# Plate x 1 / 15 Walking Lunges
10# Plate x 1 / 15 Walking Lunges
35# KB x 1 / 20 KB Swings
53# KB x 1 / 20 KB Swings
20# Med Ball x 1 / 20 Ball Slams
14# Med Ball x 1 / 20 Ball Slams

You will have to carry your entire stock of things all the way to the dumpster, one at a time... BUT... for each item you carry, you must perform a movement BEHIND the starting line before carrying it to the dumpster. After you perform the required actions for the item you have chosen, you may run it down to the dumpster, and return empty handed, where you will tag your partner. They will select an item, and do the required movement, then carry it to the dumpster, return empty handed to tag you in again, relay style. On the last item carried to the dumpster, you will accompany your partner, but you may not assist them. Upon reaching the dumpster, you will start again, carrying the items back through the bay doors in the same fashion you carried them down to the dumpster. You must perform the required actions again before carrying each item back. Your time will stop when you and your partner both cross into the gym together with the last item. Have fun with this one guys and gals!!! :-)

MONDAY WORKOUT

Box Jump
3-3-3-3

*Find a height you can accomplish for 3 reps, but that challenges you, then add 1 - 2 inches for your next set if you were successful. If you know your Max Height for a Box Jump, 75% of that height will be a good place to start. Take around 3 minutes of rest between sets.

Then

3 Rounds NOT For Time:
10 Ring Rows (Make the angle tough for you)
10 Perfect Push-ups
10 Walking Lunges

*Just because this is NOT for time doesn't mean take 20 minutes to do it. Work your way through it methodically, moving from one movement to the next, but do the movements as technically sound as you can manage; this is why it's not timed.

"DIRTY" THURSDAY

There's a 30th birthday at Hydro today. Shannon Lane... this WODs for you!!!

"Dirty Thirty"
30 Box Jumps (24"/20")
30 Jumping Pull-ups
30 Kettlebell Swings (53/35)
30 Walking Lunges
30 Knees2Elbows
30 Push Press, (45/35)
30 Good Mornings (45/35)
30 Wall Ball Shots (20#/14#)
30 Burpees
30 Double Unders

*We will scale where appropriate today, so you can complete the workout in a timely manner. Above all, have fun with this workout guys! :-)

THURSDAY

3 Rounds For Time:

20 Pull-ups
25 KB Swings (53/35)
30 Walking Lunges

*The Pull-ups are any style you prefer (Kipping, Butterfly, etc...), as long as the chin is OVER the bar. KB Swings are all the way overhead, with the Kettlebell's bottom facing the ceiling, and a part of your ear showing in front of your arms at lockout. Games Group athletes, your extra work is below.

**There is a sign up sheet for the CrossFit Hydro Thanksgiving Feast (I just made that name up... yeah... pretty sweet right!) on the white board. It will be on Sunday, November 25th, so if you can make it, and you would like to bring a dish, SIGN UP! :-)**

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**

MONDAY WORKOUT

STRENGTH WORK:
Push Jerk
5-5-5-5-5

WORKOUT:
200m Walking Lunge
** For Time **
However, Every Minute You Must Perform Burpees With The Number Escalating Every Minute
         
Ex. Start of the Workout - 2 Burpees, 1st Minute Mark - 4 Burpees, 2nd - 6 Burpees... Continuing   Until Your 200m Is Completed