Thanksgiving Gobbler WOD


Main – CrossFit

Happy Thanksgiving Everyone!

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(No Measure)

10 Jumping Jacks

20 Mtn Climbers

10x Iron Cross

10X Glute Ham Raise

1Min Dead Bug

10X Scorpion

10X Shoulder Pass Thru

Metcon (Time)

Team Relay- Each Member Completes:

300M Row

20 Abmats

20 KB DeadLift (53/35)

20 Push Press (45/35/15)

15 Burpees

10 Knees to Elbow
Each Team Member Must Complete ALL REPS of a movement before the next member begins on that movement.

Once ALL team Members have gone thru, the 1st Team Member starts at Knees to Elbows and goes back thru the Movements….

CrossFit 11/26/2014

Main – CrossFit

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Warm-up (No Measure)

250 M Row

25 Dbl Unders or 50 Singles

10 Walking lunges

2x length Karaoke (1ea. direction)

1×1/2 Inchworm

5x ea. direction under fence

5x superman

10X Scorpion

5x ea. side Prone knee 2 elbow

6x Spiderman Lunge +hip raise & Rotation

10x lateral leg swings (5ea. leg)

10x Wall Slides

Box Jumps (10 Minutes to get Max Height Box Jump!)

Front Squat (5RM 15 Minute to work to a 5RM)

Metcon (Time)

21,15,9

Pull-Up

Wall Ball (20/14)

CrossFit 11/25/2014


Main – CrossFit

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Warm-up (No Measure)

2:00 Single Unders

25 Dbl. Unders

1Min Ea Leg: Foam Roll Adductor/Hams

10 Walking lunges

1×1/2 Inchworm

5x ea. direction over fence

5x ea. direction under fence

10x superman

5x ea. side Prone knee 2 elbow

6x Spiderman Lunge +hip raise & Rotation

5X 3rd World Squats

30 sec. ea. Ankle/Wall mobility drill

10x lateral leg swings (5ea. leg)

10x Wall Slides

Cal Strength Clean Progression (No Measure)

1)Rack Position

2) Jump & Catch

3) Jump & Catch + Front Squat

4) Hinge @ hips to below Knee Cap

(Legs Straight, weight on heels, vertical shins)

5) To floor, transfer of weight from heels to ball of foot and back
2X Thru W/Empty Barbell

Power Clean (1 RM: Take 15 Minutes to work to a 1RM)

Metcon (Time)

3 rounds:

500 Meter Row

12 Thrusters (95/65)

15 Toes to Bar