WORKOUT OF THE DAY
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10 minute AMRAP
6 burpee pull-ups
fence run
6 air squats

5 minute rest

10 minute AMRAP
6 push-ups
fence run
6 weighted sit-ups

Sub 3 burpees and 3 ring rows for the burpee pull-ups.  Choose your own weight for the sit-ups.  Challenge yourself!
 


SWOD: Squat Snatch (5 sets of 5 at 60% )
30 min cap


WOD: Metcon (Time)
5 rounds for time
20 pushups
10 hang power snatch 95/65
5 hspu

20 min cap 


WOD: Metcon (Time)
HAPPY THANKSGIVING WOD
In teams of 2 or 3...
The wall ball is the turkey... don’t drop it!! It can’t hit the floor!! If it does it’s a 5 burpee penalty right then and there... every member of the team has to do five

Only one team members works at a time while that team member works the other one or two must hold the paleo chair

6 rounds for time
30 wall ball shots 20/14#
30 med ball sit-ups handing the tossing the med ball back and forth..
30 med ball step ups 24/20"
30 overhead lunges 20/14#
30 ghd extensions with same med ball

Rx+ use 53/35 kB instead of wall ball and sub thrusters instead of wall ball shots 


HERO WOD: Wittman (Time)
Seven rounds:
1.5 pood/ 1 pood Kettlebell swing, 15 reps
95/65 pound Power clean, 15 reps
15 Box jumps, 24"/20" box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
35 min cap 


SWOD: Push Press (5 sets of 3 at 75% of 1 rm)
20 min cap
WOD: Metcon (AMRAP - Rounds and Reps)
15 AMRAP
10 c2b pullups
10 push press 95/65#
400m run 


SWOD: Clean and Jerk (5 sets of 5 At 60% of 1 rep )
squat clean not power
30 min cap


WOD: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
5 back squat 135/95 from the ground unless you can’t lift it over head then use a rack
5 burpees over the bar
1 fence run 

20 min AMRAP

10 box jumps
15 burpees
30 sit-ups
Fence run 

SWOD: Deadlift (1 rep max deadlift)
You will have the whole class and an optional wod if you missed the deadlift progression
If you missed the the progression for deadlift shoot for 5 sets of 5 reps


WOD: Metcon (AMRAP - Rounds and Reps)
Optional if you finish deadlift early and or if you don't want to deadlift
20 min AMRAP
30 double unders sub 90 singles
20 single leg deadlifts with 53/35 kB x1 ... 10 each leg
10 hand stand push ups
5 rope climbs 


SWOD: Squat Snatch (10/9/8/7/6/5)
35 min cap


WOD: Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
5 barbell curls 75/35#
5 ring dips
20 Superman’s
5 v ups
5 strict pull-ups
20 mountain climbers

Rx* 95/65# 

HERO WOD WEDNESDAY— “Loredo”
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run


In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

The "Loredo" Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on crossfit.com as the workout of the day for Monday, December 31, 2012 (121231). The 6 rounds represent the month (June) and 24 repetitions represent the da...

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