A. Warm Up

20 Minutes on the Clock: 
Run 400m Loop
Then 2 rounds: 
8 No Push up burpees 
10 Kip Sqings
12 Air Squats 

With remaining time, pwork on handstand skill: 
1. Tabata Hollow and Arch hold. If you were able to perform perfect hollow hold, add weight this time. 
2. 20 reps side plank leg raises each side
3. 5-10 Wall Walks 
4. Practice walking or kicking up into the wall. 

B. Metcon (Time)

For Time with a partner: 
8 Sets Each: 
10 Steps weighted lunge 
Row 150m 
only one partner works at a time. 

RX+ 45/25 overhead
RX 45/25
Scaled as needed

C. Metcon (Weight)

16 minute EMOM: 
M1: 10/8 Cals on Assault Bike
M2: 10 Alternating DB snatches
M3: 40 Double Unders 
M4: 40s plank

*weight for DB Snatches:
 RX+ 70/45
RX 50/35
Scale as needed. Add weight to plank if possible. 

A. Warm Up

​Deadlift Prep: 
3 lap jog
10 Scap Pullups 
5 Inchworms 
10 Grass Pickers 
5 Roll Back to pigeon Stretch (each) 
10  stiff legged Deadlifts

B. Metcon (Weight)

EMOM x 8:
RX+ 
8 Burpees over bar
5 Deadlifts @ 225/155

RX
6 Burpees over bar
5 Deadlifts @ 185/125

Scale
6 Burpees 
5 Deadlifts @ moderate weight 

C. Metcon (AMRAP - Rounds and Reps)

5 Minute AMRAP: 
RX+
15 S2O @ 155/105
20 Chest to Bar
25/20 Cals A/B

RX
15 S20 @ 115
20 Pullups 
25/20 Cals on A/B

Scale
15 Dumbbell S20
20 Ring Rows 
15/10 Cals AB

D. Metcon (AMRAP - Rounds and Reps)

5 Minute AMRAP: 
RX+
21-15-9
Row For Cals 
Wall Balls @ 30/20

RX
21-15-9
Row for Cals 
Wall Balls @ 20/14

Scaled
15-12-9
Row for Cals 
Wall Balls 

Yes. If you finish you have to start over. ;-) 

A. Warm Up

2 minutes to progress as far as possible: 
5-10-15-20-25-20-15-10-5 DOUBLE UNDERS. Unbroken, if you don't have double under, perform 10,20,30,40,30,20,10 single  unders. Then: 
20 PVC Passes 
20m duck walk
20m horse walk
40m lunge, twist, squat
2x30s Goblet squat hold
Spend 2-3 minutes working on mobilizing hips and ankles

B. Metcon (Weight)

E2M x 12: 
Hang Clean 
Front Squat
Clean 
Front Squat @ 22x1

​Build in weight over all sets. 

C. Metcon (5 Rounds For Weight)

E2M x 10: 
UNBROKEN 
5 Power Cleans 
5 Shoulder to Overhead 
5 Front Squat 

RX+ is all Unbroken 
Scaled as needed 

D. Metcon (No Measure)

4 Sets as a finisher 
8 Z-curls
10 Pistols or single leg squats to bench 

A. Warm Up

Run 400m 
20 Knee Hugs
20 Quad Pulls 
20m Horse/sumo walk 
then EMOM: 
M1: Press to Squat x 10 
M2: 5 Snatch Balances + 5 Drop snatches 
M3: 5 Power Snatches + 5 Overhead squats 
M4: Add 50% of max or light weight
M5: 10 Snatch Lift offs 
M6: 10 Snatch High Pulls 
M7: Complex x 2 

B. Metcon (Weight)

E2M for 5 sets: 
Segmented Snatch Deadlift
Snatch
Hang Snatch 

C. 1 Push Press + 1 Split Jerk (EMOM x 8)

pause 3-4 seconds in the SJ receiving position

D. Metcon (AMRAP - Reps)

Climb the Ladder for 8 Minutes: 
RX+ 
2 Chest to Bar
2 Strict HSPU 
2 Box Jump Overs 
4,4,4,6,6,6,8,8,8 et cetera 

RX
2 Pullups 
2 HSPU
2 box Jump Overs 
4,4,4,6,6,6,8,8,8 et cetera 

Scale 
2 Inverted Rows 
2 Pushups 
2 box jump overs 
4,4,4,6,6,6,8,8,8 et cetera 

Rest 2-3 minutes 

E. Metcon (AMRAP - Rounds and Reps)

6 Minute AMRAP: 
RX+ 
8/6 Cals A/B 
6 Toes to Bar 
4 Ring Dips 

Rx
6/4 Cals A/B 
4 Toes to bar 
4 Pushups 

Scale 
5 Cals A/B 
10 Situps 
5 Pushups 

A. Warm Up

Run 800m Loop
Pigeon stretch 90s each side
20 PVC Passes
Then 3 rounds of: 
10 Reverse Lunge with a reach 
15 situps 
5 Pull-ups 

B. Metcon (No Measure)

RX+ 
Every 20s for 3 minutes (9 sets) 
2 Strict Chest to bar

RX 
Every 20s for 3 minutes 
3 Strict pullups 

Scaled
Every 30s for 3 Minutes
5s chin over bar hold + 5-10s negative pull-up 

C. Metcon (AMRAP - Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:
50 double-unders
100-ft. walking lunge
100-ft. bear crawl

*Courtesy of CrossFit Mainsite

D. Metcon (No Measure)

​Cool down for 5-10 minutes 
shoulder stretch and 2-3 minute forward fold hold

A. Warm Up

​For 12-15 minutes
With a partner
1 person rows as close to 100m as possible, for every meter over or under 100m they are, 2nd person does BURPEE BOX JUMPS 

Race is to 1500m

B. Metcon (AMRAP - Reps)

12 Minute AMRAP with a partner: 
40 Dumbbell Squat Cleans 
50 Pull-ups 
40 DB Push Press 
50 Goblet Squat 
40 DB Burpees 

No requirement for weight, choose a weight that you and your partner agree on and have some fun! 

C. Metcon (Time)

@ 15:00 mark
For time: 
6 Lap Partner Weighted Relay
Partner A Performs:
10/7 HSPU then a 1 lap weighted run 
Upon return, Partner A tags partner B and continue that pattern until 6 laps have been completed. 

RX+ 10/7 HSPU and 30/25 wall balls 
RX 15/10 Pushups and 20/16 wall balls 
Scale 15/10 Modified Pushups with lighter wall balls  

D. Metcon (Time)

@ 25:00
For Time:
6 lap run relay
Each partner must perform a buy in of 20 jumping lunges before every run. Alternate until 6 total laps have been completed. 

E. Metcon (Time)

@ 32:00
1,000m row relay (switch every 250) 
a buy in of 10 TTB must be completed before rowing. 

RX+ 10 TTB
Rx 10 HLR
Scale is 15 situps 

A. Warm Up

30 seconds at each:
Deadhang on pullup bar
Push up or plank if needed
sit ups
squats

Then skill work for handstand: 
1 rounds of tabata – alternate hollow holds and arch holds
EMOM x 5: handstands against the wall, 2 steps to the right, 2 steps to the left while maintaining good position.
EMOM x 5: 1 wall walk + 5 handstand shrugs per wall walk
5 minutes of play: attempt a max handstand walk

B. Metcon (No Measure)

EMOM x 6: 
RX+ 
8 Burpees 
1 Legless Rope Climb

RX 
6 Burpees
1 Rope Climb

Scale
8 Burpees 
6 Jumping Rope Pulls (3/3) 

C. Metcon (Time)

​6 Rounds For Time: 

RX+ 
3 Muscle Ups 
6 Deadlifts @ 75%
9 TTB 

RX
6 Pullups 
6 Pushups 
6 Deadlifts @ 60-70%
6 TTB

Scaled
10 Ring Rows
5 Pushups 
10 Deadlift @ moderate weight
5 Hanging Leg Raises 

A. Warm Up

Run 400m loop, then
10m of the Following: 
Knee Hugs
Spiderman Lunges
Standing Pigeon Stretches
Ankle Grabs
HS Walk (or Straight-Leg Bear Crawl. *keep as much weight on your hands as possible)

B. Metcon (AMRAP - )

​Turkey Day WOD: 

45 min As many points as possible

Person 1 will run 800m
Person 2 will be completing an AMRAP of any of the barbell movements
Person 3 will be completing any of the gymnastics movements
When the runner returns, rotate and continue. 

In teams of 3, you will have 45 minutes to accumulate as many points as possible by completing the following movements: 

Gymnastics Movements
20 sit ups = 2pts
1 rope climb = 5pts
1 Pull up=1 point
15 push ups= 5pts
10 Box Jumps = 5 pts
30 air squats = 10pts
5 Burpees=2pts

Barbell movements @ 95/65
Ground to overhead = 3 points (snatch, clean and jerk)
Clean=2pts
S20=1pt
Deadlift=1pt
Thrusters = 3 points

Each complete run is worth 25pts. 

The scoring is the same regardless of the scale you choose for movements. 

A. Warm Up

​12 PVC Pass-Throughs
12 Squat to Stand
12 KB Sumo DL
12 Goblet Squats
12 Russian KBS
12 Side Lying Archers
6 Left-Leg KB DL
6 Right-Leg KB DL
6 Left-Arm KB Front Squats
6 Right-Arm KB Front Squats
6 Left-Arm Russian KBS
6 Right Arm Russian KBS
6 Broad Jumps

​B. Deadlift (Every 75 sec)

Moderate loads, dont push for a 3rm

​C. Metcon (Weight)

8 Minute Alt EMOM:
Minute 1: 8 Seated DB Press
Minute 2: 12 Kettlebell SDLHP

​D. Metcon (AMRAP - Reps)

5 Minute AMRAP:
RX+
Assault Bike 40/30
20 Chest to Bar Pullups
10 S2O @ 155/105


RX
Assault Bike 30/20
20 Pullups
10 S2O @ 115/75


Scaled
25/20 Cal Bike
25 Ring Rows
10 S2O @ 75/55

E. Metcon (AMRAP - Reps)

​3 Minute AMRAP:
RX+
30/20 Handstand Pushups
AMRAP Row for Cals


RX
20/15 Handstand Pushups
AMRAP Row for Cals


Scale
30/20 Scaled Pushups
AMRAP Row for Cals

A. Warm Up

2 Lap Run 
20 Cal Row 
10 Cal Bike 
1 Lap Run 
Then: 
8 Perpendicular wall arm circles 
20m Crab Walk 
20 Hollow Rocks 
20 Back racked front rack stretches 
20 Lateral Lunges 

B. Metcon (Weight)

Every 2 minutes for 10 (Build in weight) 
Clean 
Front Squat x 3 @ 22x1

C. Metcon (5 Rounds for Time)

Every 2 minutes for 10: 
3 Power Cleans 
3 Thrusters 
3 Front Squats 

RX+ 
Men: 135-145-155-165-175
Women: 95-100-105-110-115

RX
Men: 95-105-115-125-135 
Women: 65-70-75-80-85

Scale as needed but try and add weight each round. 

D. Metcon (Weight)

As a finisher: 
4 sets
8 HEAVY Barbell curls
6 Alternating single leg squats (weighted if able) 

If you cannot perform pistols, do 6/6 single leg squats to a box.