Saturday, Nov 27
Workout of the Day
Jimi Hendrix
(Time)
In teams of 2 (you go I go)
5 Rounds for time: (5 each)
15/12 Cal bike
10 Deadlifts (225/155)
5 Chest to Bar
5 Rounds for time: (5 each)
15/12 Cal bike
10 Deadlifts (225/155)
5 Chest to Bar
Friday, Nov 26
Workout of the Day
Black Friday
(Rounds + Reps)
Open (14.4)
14:00 AMRAP
60/48 Calorie Row
50 Toes-to-bars
40 Wall Balls (20/14) (10’/9')
30 Power Cleans (135/95)
20 Muscle Ups
CrossFit Intermediate
14:00 AMRAP
60/48 Calorie Row
50 K2E/HKR
40 Wall Balls (14/10) (10’/9')
30 Power Cleans (95/65)
20 Burpee Pull-Ups
CrossFit Lite
14:00 AMRAP
50/38 Calorie Row
50 HKR
40 Wall Balls (app weight/app height)
30 Power Cleans (app weight)
20 Ring Rows
CrossFit Foundations
14:00 AMRAP
40/28 Calorie Row
40 Leg Raises
30 Med Ball Thrusters
20 Power Cleans (app weight)
10 Upright Ring Rows
14:00 AMRAP
60/48 Calorie Row
50 Toes-to-bars
40 Wall Balls (20/14) (10’/9')
30 Power Cleans (135/95)
20 Muscle Ups
CrossFit Intermediate
14:00 AMRAP
60/48 Calorie Row
50 K2E/HKR
40 Wall Balls (14/10) (10’/9')
30 Power Cleans (95/65)
20 Burpee Pull-Ups
CrossFit Lite
14:00 AMRAP
50/38 Calorie Row
50 HKR
40 Wall Balls (app weight/app height)
30 Power Cleans (app weight)
20 Ring Rows
CrossFit Foundations
14:00 AMRAP
40/28 Calorie Row
40 Leg Raises
30 Med Ball Thrusters
20 Power Cleans (app weight)
10 Upright Ring Rows
Wednesday, Nov 24
Workout of the Day
Sweet Potato Casserole
(Time)
Open
Every 7:00 x 6 rounds (42:00!!!)
21/18 Calorie Row
6 Burpee Box Jump Overs (24/20)
15/12 Calorie Row
6 Burpee Box Jump Overs (24/20)
9/6 Calorie Row
CrossFit Intermediate
Every 7:00 x 6 Rounds
18/15 Cal Row
6 Burpee Box Step Overs (24/20)
15/12 Cal Row
6 Burpee Box Step Overs (24/20)
9/6 Cal Row
CrossFit Lite
Every 7:00 x 6 Rounds
15/12 Cal Row
6 Burpees
12/9 Cal Row
6 Burpees
9/6 Cal Row
CrossFit Foundations
Every 7:00 x 4 Rounds
12/9 Cal Row
6 Up Downs
9/6 Cal Row
6 Up Downs
6/3 Cal Row
Every 7:00 x 6 rounds (42:00!!!)
21/18 Calorie Row
6 Burpee Box Jump Overs (24/20)
15/12 Calorie Row
6 Burpee Box Jump Overs (24/20)
9/6 Calorie Row
CrossFit Intermediate
Every 7:00 x 6 Rounds
18/15 Cal Row
6 Burpee Box Step Overs (24/20)
15/12 Cal Row
6 Burpee Box Step Overs (24/20)
9/6 Cal Row
CrossFit Lite
Every 7:00 x 6 Rounds
15/12 Cal Row
6 Burpees
12/9 Cal Row
6 Burpees
9/6 Cal Row
CrossFit Foundations
Every 7:00 x 4 Rounds
12/9 Cal Row
6 Up Downs
9/6 Cal Row
6 Up Downs
6/3 Cal Row
Tuesday, Nov 23
Workout of the Day
Turkey and Dressing
(Time)
Open
5 Rounds for time:
100 Double Unders
30 Push-Ups
- Rest 1:00 b/t rounds -
CrossFit Intermediate
5 Rounds for time:
200 Single Unders
30 Scaled Push-Ups
- Rest 1:00 b/t rounds -
CrossFit Lite
5 Rounds for time:
100 Single Unders
20 Scaled Push-Ups
- Rest 1:00 b/t rounds -
CrossFit Foundations
3 Rounds for time:
75 Single Unders/Jumping Jacks
20 Scaled Push-Ups
- Rest 1:00 b/t rounds -
5 Rounds for time:
100 Double Unders
30 Push-Ups
- Rest 1:00 b/t rounds -
CrossFit Intermediate
5 Rounds for time:
200 Single Unders
30 Scaled Push-Ups
- Rest 1:00 b/t rounds -
CrossFit Lite
5 Rounds for time:
100 Single Unders
20 Scaled Push-Ups
- Rest 1:00 b/t rounds -
CrossFit Foundations
3 Rounds for time:
75 Single Unders/Jumping Jacks
20 Scaled Push-Ups
- Rest 1:00 b/t rounds -
Monday, Nov 22
Workout of the Day
Skill of the Day
(Not Scored)
The Air Squat
Give Thanks
(Time)
Open
For Time:
75 Air Squats
50 Alternating Dumbbell Snatches (50/35)
75 Air Squats
CrossFit Intermediate
For Time:
75 Air Squats
50 Alternating Dumbbell Snatches (35/20)
75 Air Squats
CrossFit Lite
For Time:
50 Air Squats
50 Alternating Dumbbell Snatches (app weight)
50 Air Squats
CrossFit Foundations
For Time:
25 Air Squats
25 Alternating Dumbbell Snatches (app weight)
25 Air Squats
For Time:
75 Air Squats
50 Alternating Dumbbell Snatches (50/35)
75 Air Squats
CrossFit Intermediate
For Time:
75 Air Squats
50 Alternating Dumbbell Snatches (35/20)
75 Air Squats
CrossFit Lite
For Time:
50 Air Squats
50 Alternating Dumbbell Snatches (app weight)
50 Air Squats
CrossFit Foundations
For Time:
25 Air Squats
25 Alternating Dumbbell Snatches (app weight)
25 Air Squats
Saturday, Nov 20
Workout of the Day
Lawrence Taylor
(Time)
In teams of two*:
10-8-6-4-2
Hang Power Cleans (95/65)
Alt. Bodyweight Reverse Lunges
10-8-6-4-2
Front Squats (95/65)
Ab-mat Sit Ups
10-8-6-4-2
Push Jerks (95/65)
Push Ups
Partner A completes one round of one movement then partner B completes one round of one movement.
ie. Partner completes 10 HPC, then partner B completes 10 HPC, etc.
10-8-6-4-2
Hang Power Cleans (95/65)
Alt. Bodyweight Reverse Lunges
10-8-6-4-2
Front Squats (95/65)
Ab-mat Sit Ups
10-8-6-4-2
Push Jerks (95/65)
Push Ups
Partner A completes one round of one movement then partner B completes one round of one movement.
ie. Partner completes 10 HPC, then partner B completes 10 HPC, etc.
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