"Thanksgiving Leftovers"

EQUIP: KB, Barbell, Set of DB’s, Jump Rope, Pull-Up Bar, Rower

WARM-UP:

*Active Stretch

*50 Jumps of Rope (warm-up D-U’s)

*10 KB Swing

*10 DB Push-Up + Row

*10 OH DB Lunge

*5 Squat Clean-Thruster 

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WOD 1 (adapted WOD from CrossFit S3):

3 Rounds -

Within 5 Minutes: 

• 400m Run 
• 30 KB Swing (53/35)

In “Leftover” Time: AMRAP Burpee

-2 min. REST b/w rounds-

SCORE = Total Reps of Burpee

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WOD 2:

3 Rounds -

Within 5 Minutes: 

• 20 Thruster (95/65) 
• (c) 60 Double-Under, (p) 20 Double-Under, (f) 60 Singles

In “Leftover” Time: AMRAP Pull-Up

-2 min. REST b/w rounds-

SCORE = Total Reps of Pull-Up

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WOD 3:

3 Rounds -

Within 5 Minutes: 

• 500m Row
• 5 DB Man Maker (25’s/20’s)

In “Leftover” Time: AMRAP DB Split Squat Snatch (25’s/20’s)

-2 min. REST b/w rounds-

SCORE = Total Reps of S.S. Snatch

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FINAL SCORE = WOD 1 Score + WOD 2 Score + WOD 3 Score

"Thanksgiving Day - The CFC Way"

4 Rounds For Time (50:00 cap) -

“Butterball Turkey Trot” - 200m (c: 400m) SB Run (30/20)

“Serve It Up” - 100m OH Waiter Walk (45/25) (50m R/ 50m L)

“Kneel & Give Thanks” - 50m Walking Lunge (there)

“Stuffed Belly Couch Crawl” - 50m Bear Crawl (back)

“Clean It Up” - 11 x Power Clean (c: 135/95, p: 95/65, m: 75/55, f: 65/35)

“Burp It Up” - 27 x Burpee-Lateral Bar Hop

"A Treat Every 2 Rounds + 800m Repeats for Dessert"

EQUIP: Bar (2 loads), Pull-Up/ M-Up Station, Rower, GHD

WARM-UP:

*Active Stretch

*400m Run

*20 ea. x Hollow Rock and Arch Rock

*10 x Hand-Release Push-Up

*5 ea. w/ light load: Deadlift, Clean Pull, Power Clean, Front Squat

-self-directed warm-up: work up to WOD weight for Squat Clean/ DL, Pistol, M-Up, etc.

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WOD 1:

15 min. AMRAP -

*3 x Squat Clean (c: 185/135, p: 135/95, f: 95/65)

*5 x Chest-2-Bar Pull-Up (mod: Jumping or BA, sub: 10 x Wtd. Ring Row)

*10 x On-Barbell Push-Up

-After every 2 rounds: 20 cal Row

WOD 2:

15 min. AMRAP -

*3 x Bar Muscle-Up (mod: Jumping or BA, sub1: 3 x Skin-the-Cat, sub2: 3 x Burpee-T2B)

*5 x Deadlift (c: 275/185, p: 185/135, f: 135/95)

*10 x Pistol

-After every 2 rounds: 20 GHD Hip Extension (mod: 40 x Superman)

WOD 3:

4 Rounds (30:00 cap) -

*800m Run (80-85%)

-2 min. REST b/w rounds-

*Note: despite insufficient rest each round, try to match your 1st round time in the 3 subsequent rounds. No sprinting necessary; this is a drill for pace/ consistency and to get in some volume/ conditioning.

"Time Trial Toughie"

EQUIP: Bar (c: 135/95, p: 95/65, f: 65/35), Pull-Up Bar, HSPU Set-Up, Rings, DB’s, (box set-up post WOD)

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 x Triangle Push-Up

*5 x Jumping Pull-Up (4-count descent)

*5 x Front Squat

*5 x HSPU

————————

WOD I: “Time Trial Toughie”

EMOM for 35 min. (6 rounds) -

*1st: Handstand Push-Up

*2nd: Burpee Pull-Up

*3rd: Ring Dip

*4th: Front Squat (c: 135/95, p: 95/65, f: 65/35) 

*5th: 200m Run

*6th: 1 min. REST

GOAL SETTING (prior to Round 1 of WOD I):

1 Round of 30 sec ON/ 30 sec OFF:

HSPU

Burpee Pull-Up

Front Squat (c: 135/95, p: 95/65, f: 65/35)

Ring Dip

*NOTE: Do not tell athletes about the scoring system. Tell them that the :30 ON/ :30 OFF set is a sprint and is part of their score. Because of that, they should go all out during those 30 seconds (no sand bagging!). Once the :30 ON/ :30 OFF set is complete, you may inform them of how they will be scored on the EMOM (see below in red).

SCORE = Sum of Points Earned

*1 point for every rep above your goal #

*1 negative point for every rep below your goal #

————————

*NOTE: Set up for WOD II AFTER WOD I is complete.  Place boxes in line down the center of the room; PVC pipes running through the handles.

WOD II/ FINISHER:

6 Min. AMRAP -

3 Evil Wheel Clean & Jerk (c: 135/95, p: 95/65, f: 65/35)

3 ea. side Under-Over (24”)

"Badd-er" Ladders

EQUIP: Bar (c: 135/95, p: 95/65, f: 65/35), 2 KB’s (2 loads), Wall Ball (20/14), Jump Rope

WARM-UP:

*Active Stretch

*400m Run/ Row

*50 Jump Rope (warm-up D-U’s)

*5 ea. SDHP, Clean Pull, Hang Squat Clean, S2OH (light barbell)

*5 ea. KB Swing, KB S2OH, KB SDHP

-self-directed warm-up for KB Snatch, Sotts Press, and Turkish Get-Up

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60 Minute Time Cap -

WOD 1:

800m Run

80 Wall Ball (20/14)

600m Run

60 BB Windshield Wiper (R&L = 2 reps)

400m Run

40 Shoulder-2-Overhead (c: 135/95, p: 95/65, f: 65/35)

200m Run

20 Sumo Deadlift High Pull (c: 135/95, p: 95/65, f: 65/35)

100m Run

10 Bear Complex (c: 135/95, p: 95/65, f: 65/35)

———————————-

no rest

———————————-

WOD 2:

200 Double-Under (sub: # Singles + 0.5 x # Lat Bar Hop)

20 ea. KB Snatch (c: 70/53, p: 53/35, f: 35/18)

150 Double-Under

15 ea. 1-Arm KB Sotts Press (c: 53/35, p: 44/26, f: 26/18)

100 Double-Under

10 ea. Turkish Get-Up (c: 53/35, p: 44/26, f: 26/18)

50 Double-Under

5 rounds ea. arm: 10m 1-Arm OH KB Walk (c: 70/53, p: 53/35, f: 35/18)

SCORE = Time To Complete WODs 1&2 (OR, how far you got before time was called)

"In Between-ers"

EQUIP: Pull-Up Bar, Wall Space, Slam Ball (30/20), Bar (2 loads), Box (24/20)

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 x Air Squat

*5 x Ball Slam

*10 x Hand-Release Push-Up

*5 x Pull-Up

-then: self-directed warm-up for Deadlift and Squat Clean-Thruster

———————————————-

WOD:

60 Min. AMRAP -

A)

2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2 x Air Squat

2 Burpee between every set of squats

-no rest-

B)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 etc. x Pull-Up (c: Chest-2-Bar)

1 Wall Walk between every set of pull-ups

-no rest-

C)

2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2 x Ball Slam (30/20)

2 Deadlift (c: 225/155, p: 185/135, f: 135/95) between every set of squats

-no rest-

D)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 x Box Jump (24/20)

1 Squat Clean-Thruster (c: 135/95, p: 95/65, f: 65/45) between every set of box jumps

-no rest-

*If you complete WOD D before time is called, start back at the beginning with WOD A.

SCORE = Total # Reps of “In-Between-er” Movements

————————————————-

AMRAPerrific!

EQUIP: Rings, Jump Rope, KB (possibly 2 loads), Barbell

SET-UP: Rowers outside, Ropes down 

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 x Triangle Push-Up

*5 x Jumping Pull-Up (4-count descent)

*10 x alt. 1-Arm KB SDHP

*5 x Deadlift + 5 x Clean Pull + 5 Shoulder-to-OH (light barbell)

-then: self-directed movement prep for WOD (take time to build to WOD I’s weight for C&J)

———————— 

WOD 1a (0:00):

8 Minute AMRAP -

*100m-200m-300m-400m, 500m, etc. Run

*1-2-3-4-5, etc. x Muscle-Up (Rings) (sub: 3 Ring Row + 3 Ring Dip = 1 M-Up)

~2 min. rest~

WOD 1b:

4 Rounds of 1 min. ON/ 1 min. OFF -

AMRAP Rope Climb

————————(2 minute rest/ transition/ set-up)————————

WOD 2a (20:00):

8 Minute AMRAP -

*10-20-30-40-50, etc. x Double-Under (sub: # Singles + # Tuck Jump)

*1e-2e-3e-4e-5e, etc. x KB Clean & Jerk (c: 70/53, p: 53/35, f: 35/26)(R+L = 1)

~2 min. rest~

WOD 2b:

4 Rounds of 1 min. ON/ 1 min. OFF -

AMRAP Clean & Jerk (c: 155/115, p: 135/95, f: 95/65)

————————(2 minute rest/ transition/ set-up)————————

WOD 3a (40:00):

8 Minute AMRAP -

*10-20-30-40-50, etc. x Hollow Rock

*1e-2e-3e-4e-5e, etc. x Turkish Get-Up (c: 53/35, p: 44/26, f: 26/18)(R+L = 1)

~2 min. rest~

WOD 3b:

4 Rounds of 1 min. ON/ 1 min. OFF -

AMRAP Row for Meters

SCORE a's: Total Reps of the 2nd Movement of the ladder (i.e. Rope Climb, KB C&J, TGU)

SCORE b's: Total Reps/ Meters over all 4 Rounds

"Stuffed Eva"

EQUIP: Bar (95/65), KB (70/53), Pull-Up Bar, Box (24/20)

WARM-UP:

*Active Stretch

*400m Run

*20 x Super Man

*10 x Hand-Release Push-Up

*3 x Bear Complex 

*5 x Pull-Up

*8 x KB Swing

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“STUFFED EVA” (60:00 cap)

10-8-6-4-2 x 

*Bear Complex (95/65)

*Burpee-Box Jump (24/20)

*1 Round of “Eva” to start each of the 5 rounds above 

(1 Round of “Eva” = 800m Run + 30 KB Swing (70/53) + 30 Pull-Up)

"Stop & Drop"

EQUIP: DB’s (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s), Plate, (c: 45, p/f: 25), Pull-Up Bar, Rower

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 x Push-Up + Windmill R and L

*10 x DB Goblet Squat

*10 x Lunge Jump

*10 x Pull-Up (last 5: C2B)

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“STOP & DROP”

Complete the 3 WODs below in any order.  Record a time for each WOD.

WOD 1:

*1 Mile DB Run (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)(hold 1 dumbbell in ea. hand)

*10 x DB Thruster every 200m (use 400m course)

WOD 2:

*2000m Row

*10 x Burpee-Lateral Hop over Rower every 250m 

WOD 3:

*200m OH Plate Lunge (c: 45, p/f: 25)

*2 x Bar Muscle-Up (sub: 6 x C2B Pull-Up) every 20m

————————

"Double Trouble"

EQUIP: Slam Ball (30/20), Pull-Up Bar, Bar (95/65) + Reload (135/95), Rower, Jump Rope

WARM-UP:

*Active Stretch

*400m Run/ Row

*5 x SB Plyo Push-Up

*5 x Burpee

*5 x Strict Pull-Up

*5 x Squat Clean-Thruster (light bar)

——————————-

“DOUBLE TROUBLE”

(0:00 - 15:00)

A) 4 Rounds for Time -

*200m Run

*10 x Double-Squat Thruster (Front Squat + Thruster = 1 rep)(95/65)

If you complete 4 rounds sub-10:00, you MUST do a 5th round.

(15:00 - 30:00)

B) 4 Rounds for Time -

*c: 50 x Double-Under (OR p: 25 Double-Under OR f: 50 Singles + 25 Lateral Bar Hop)

*10 x Double Pull-Up Burpee-Pull-Up (Burpee + 2 Pull-Ups = 1 rep))

If you complete 4 rounds sub-10:00, you MUST do a 5th round.

(30:00 - 45:00)

C) 4 Rounds for Time -

*250m Row

*10 x Double-Slam “Slurpee” (30/20) (Ball Slam + Slam Ball Burpee = 1 rep)

If you complete 4 rounds sub-10:00, you MUST do a 5th round.

(45:00 - 60:00)

D) 4 Rounds for Time -

*5 x Wall Walk

*5 x Double-Jerk Clean & Jerk (135/95) (Power Clean + 2 Push Jerks = 1 rep)

If you complete 4 rounds sub-10:00, you MUST do a 5th round.

"Math 101"

EQUIP: Bar (2 loads), Box, Pull-Up Bar, Jump Rope

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 x Tuck Jump

*5 x Squat Clean

*5 x Push Press

*5 x OHS

*5 x Burpee Pull-Up

—————————-

WOD:

INSTRUCTIONS for WODs A, B, and C:

*Note the time it takes you to complete Round 1

*Immediately, complete the remaining 9 rounds of the WOD, trying to maintain that 1st round pace.

*At the end of the 10 rounds, calculate your average time per round (this takes some math!!!)

*20 min. time cap per WOD

SCORE = Difference b/w Average Time per Round and Round 1 Time

A.)

(0:00 - 20:00)

10 Rounds -

*100m Run

*5 x Power Snatch (95/65)

*5 x Box Jump (30/24)

B)

(20:00 - 40:00)

10 Rounds -

*20 x Double-Under

*5 x Squat Clean (115/85)

*5 x Push Press (115/85)

C)

(40:00 - 60:00)

10 Rounds -

*50 x Mountain Climb

*5 x Double-Superman Burpee

*5 x Chin-Up (c: Strict)

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