Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Result Type: Time
THANKSGIVING CLASS SCHEDULE
Wednesday 11/21 Classes at 6:30AM & 5:30PM (No class at 6:30PM)
Thursday 11/22 Class at 9AM
Friday 11/23 Class at 9AM
Saturday 11/24 Class at 10AM
Exercise: Weighted Pull-Ups/lbs
Reps: 1 – 1 – 1 -1
Comment: This is from a dead hang – You must start the pull up in the extended position and hold for a 3 count and then begin your pull up. If you do not have pull ups, use this time to work to your lowest band assistance.
Partner WOD – 1 Person Working at a Time
10 Rounds for Time
Run 200M
12 Burpees
12 KB Swings
Partner A runs 200M – Partner B starts 12 Burpees when Partner A gets back, Partner A does 12 KBS, Partner B takes off on 200M run – Continue until 10 Rounds are complete.
Result Type: Time
Male Rx: 1.5 pood
Female Rx: 1 pood
5X5 Strict Pull Ups
18 Burpees
18 1 Arm Dumbell Snatch (R)
18 1 Arm Dumbell Snatch (L)
15 Burpees
15 1 Arm Dumbell Snatch (R)
15 1 Arm Dumbell Snatch (L)
12 Burpees
12 1 Arm Dumbell Snatch (R)
12 1 Arm Dumbell Snatch (L)
Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: Choose a weight that is challenging
I know we missed a few of you when you had the 1 arm holds, we apologize. Great Job by all who even attempted!
Run 1 MIle
100 pullups
100 pushups
100 situps
100 air squats
Result Type: Time
Exercise: Weighted Pull-Ups/lbs
Reps: 3-3-3-3
Open WOD Re-test
7 Minute AMRAP
Burpees onto 25# plate
Instead of using the 6″ Target we will use a 25# plate. There must be full hip extension on top of the plate.
Push Jerk
2-2-2-2-2-2
10 Rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Squats
Do it and push through because you can…
Front Squat
3-3-3-3
3 rounds :
400 meter run
21 KB swings
12 pullups
Push Press
5-3-1-1-1
“Myrla”
Run 400M
21 Thrusters
21 Pull Ups
21 Push Ups
Run 400M
15 Thrusters
15 Pull Ups
15 Push Ups
Run 400M
9 Thrusters
9 Pull Ups
9 Push Ups
This is Myrla’s last day at CF Medford before she leaves the states. Myrla’s a tough chica! She has done more Spartan races than anybody we have ever met. She likes the long WODs. You should have seen the actual WOD she suggested! We simplified it and came up with a running Fran WOD with push ups added – have fun! If you get to see Myrla, wish her well in her future. If you haven’t met Myrla yet then grind though her WOD.
Jeremiah knocking out the bar muscle ups! Get Some!
10 Minutes Practice
Double Unders
4RFT – All Unbroken
30 Double Unders
20 SDLHP (KB)
10 Pull Ups (Chest 2 Bar)
If any sets are broken you must start the exercise over from 0
Scaled would be broken sets – if you don’t have over 30 DUs in a row, scale WOD – try to do the other exercies unbroken. Options Complete 30 total Doubles, 30 Total Double attempts or 90 singles unbroken. Challenge yourself!
Strength:
5×5 Strict Pull Ups
5×5 Assisted Strict pull Ups
Here. We. GO! WOD:
30 Pull Ups
50 Double Unders
21 Push Press
50 Double Unders
21 Hang Clean
50 Double Unders
21 Overhead Squats
50 Double Unders
21 Burpees
50 Double Unders
30 Pull Ups
Let’s get after it!
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