CFE:

Saturday Endurance: 8:00am
45m time cap
For time:
60 cal Row/50 cal bike/1200m run
50 box jump overs (24/20)
50 DBL DB DL (53/35)
50 wallballs (20/14)
50 ring dips
50 wallballs
50 DBL DB DL
50 box jumps overs
60 cal Row/50cal bike/1200m run

CrossFit:

team of 3: (amrap 30)

• 12 rope climbs
• 18 thrusters 115/80
• 24 burpee box jump overs 24/20
• 60 pushups

CFE:

Compliments of Coach Camie Guenther-Green!
For time:
100 lunges
90 sit-ups
80 double unders (3×1)
70 push-ups
60 wallballs (20/14)
500m Row
40 pull-ups
30 GHD sit-ups
20 GHD back extensions
10 HSPU

CrossFit

Strength:

• C and J…. work to a heavy double (not touch’n’go)

metcon:

• 25-15-10-15-25:
• calorie row
• pull-ups

THANKSGIVING

Open Gym: 7:30-10 am

come in and get after it !

CFE:

Long intervals:
6 rds:
Rd 1+2, 400m, 10 burpee box jumps (24/20)
Rd 3+4, 400m, 10 KB SDHP (75/53)
Rd 5+6, 400m, 10 DB snatch (50/35)
1 min rest after each round 
Then: 
50 bicep curls

50 OH tricep extensions

50 lateral raises 

50 strict press
*Broken up into manageable sets

CrossFit

Squat snatch 

•     Work up to 5 singles 
  •        @87.5-92.5%

Then ….

• Drop to 65% and do : 

• one min of Mex rep power snatches 

• -Rest one min-

• One min of max rep squat snatches 

metcon:

6 rds on the 3 min:

• 20 abmat sit ups

• 10 hang power snatch 115/80

• 12 back rack alt lunges 115/80

CFE:

Movement of the month: pull-ups 
24m EMOM
1) 12 Double DB front squats 
2) 8 HSPU
3) 12/10 cal bike 
4) 10 pull-ups

CrossFit:

Bench Press: work to a heavy 4 rep.
– drop 15% and do 6×3

Capacity Builder:

13 min amrap:

6 burpee plate 2 OH 45/25

8 wall balls 20/14

10 cal row

CFE:

Monday, November 25
Short Intervals:
8 rft:
300m, 10 T2Ring, 30 sec rest

Then:
3 rds:
20 lateral goblet lunges, alternating (53/35)
30 sec max jumping air squats
Score: # of jumping air squats

CrossFit

Back Squat:

• Work to a heavy set of 5.
  • then drop to 50% of that and do one max rep set.
    (Score both)

Metcon:

15 min amrap: 

• -2,4,6,8…… (increasing by 2’s)
• -DB snatch 50/35
• -deadlift 205/145
• -box jump over 24/20