Wednesday

           In teams of 2

        (I go - You go)

20 rounds 

8 push ups

24 DUBS

REST 2 MINUTES

20 rounds

8 pull ups 

24 air squats

Tuesday

 

Saturday

 EMOM x3

#1. EMOM-6

       7 Deadlifts 

       7 push ups 

Rest 2 minutes - add weight

#2. EMOM-5

       5 Deadlifts 

       5 pushups 

Rest 2 minutes - add weight

#3. EMOM- 4

       3 Deadlifts 

       3 pushups 

       

       

       

Friday Tabata

 

Thanksgiving with the girls!

 Angie’s house

  20 pull ups

  20 push ups

  20 sit ups 

  20 air squats 

Helens house

  21 KB swings 

  12 pull ups 

  400 meter run

Frans house

  15 thrusters (95/65)

  9 pull ups

Nancy’s house

  400 meter run

  15 overhead squats (95/65)

Grace and Isabels house

  20 ground to overhead (95/65)

Kelly’s house  

  400 meter run

   30 wallballs 

  30 box jumps

  

Wednesday Cornucopia

            CORNUCOPIA

In teams of 3 for time: 

300 cal. Row

300 wallballs (20/14)

300 DUBS

300 cal row 

* 45 min time cap

Monday

 AMRAP-20

15 toes to bar

30 Abmat sit ups 

45 DUBS

Sunday

 

Saturday- the ghost

 

Friday- Meathead mile

 

Thursday

 

Wednesday

 Conditioning: ROW 2000 meters

                        E2MOM: 5 power cleans

* start with power cleans

Another option…..

Monday

 From Headquarters 

Sunday

 

Saturday thrusters DUBS

 

Saturday EMOM-24

 Conditioning Wod: EMOM-24

Odd- 10 DUBS

         10 wallballs 

Even-

         5 front squats (115/75)

         5 STOH

Friday

 Every 3 minutes for 7 rounds

10 calorie row 

6 wallballs 

3 power cleans (135/95)

Thursday

 

THE SIMS ( from CrossFit 11th parallel)

10 rounds for time 

5 DUBS

15 ab mat sit ups

200/150 row

10 DUBS

15 ab mat sit ups

200/150 row

15 DUBS

15 ab mat sit ups 

200/150 row

20 DUBS

15 ABMAT SIT UPS 

200/150 row

25 DUBS

15 ABMAT SIT-UPS 

200/150 row

30 DUBS

15 ABMAT SIT-UPS 

200/150 Abmat sit-ups 

35 DUBS

15 Abmat sit-ups 

200/150 row

40 DUBS 

15 Abmat sit-ups 

200/150 row

45 DUBS

15 Abmat sit-ups 

200/150 row

50 DUBS 

15 Abmat sit-ups 

200/150 row

T.C. - 20 minutes 

Wednesday

 

Monday

 

Sunday

 

Saturday - Christine

Friday

 From  HQ

Thursday

 

Wednesday

 #1. Amrap-6

6 deadlifts

10 KB swings

Rest 1 minute

#2. Amrap-6

6 hang power cleans

10 squats

Rest 1 minute

#3. Amrap-6

6 snatches

10 sit ups 

Tuesday “Ingrid”

          INGRID

10 rounds for time 

3 Snatches (135/95)

3 burpees over the bar

* 10 minute time cap. 

* finisher: 400 meters on treadmill (15% incline)