Elizabeth

Warm-up
Grab a Plate
:40 Work/:10 Rest and Switch
-Quick Feet on/off Plate
-Squat with heels on Plate
-Quick Hands on/off Plate
-Front Squat with Plate and Press Out
-Burpee to plate ground to overhead
-Front Squat with Plate Press out and twist

Mobility
Quad Rolling
Quad Stretch

Strength
E2MOM6
Back Squat
3 Reps @ 75-85%

-90s Rest-

EMOM6
1 Rep @ 95-102%

WOD
21-18-15-12-9
Overhead Squats 95|65
Box Jump Overs

Level 2 – 75|55; 18-15-12-9-6
Level 1- 55|35, 15-12-9-6-3

Extra Work
E3MOM12*
40 Double Unders
20 Alternating Pistols
10 Burpee Box Jump Overs

*each round for time

Hansol

CFS Holiday Party!!!
Join us This Saturday December 4th for a celebration of the year! Our annual holiday party is back and we can’t wait to hang out with you all! It’s been another crazy year! This community has been an amazing support system and we want to spend the night celebrating that! All are welcome to join us! There will be food and a dance floor ready for all of your best moves! If you don’t know anyone…don’t worry by the end of the night you will!

Party starts at 7PM at The Seapoint in South Boston. Dress to impress and be ready for a great time!

Warm Up
.5|.4 Mile Bike
5 Windmills, ea
5 Arm Bars, ea
.5|.4 Cal Bike
10 SA KB Arnolds Press, ea
10 SA KB Tripod Rows
.5|.4 Cal Bike

Mobility
Thoracic Rolling
Quad Stretch

Strength
EMOM15
Strict Press
-3 Reps
Strict Toes to Bar
-7 Reps*
Rest

*ADV – add weight where possible

WOD
3|2.2 Mile Bike
100 Sit-ups
30 Strict Handstand Push-ups*

Level 3- Kipping
Level 2- 10 Kipping +20 Push-ups
Level 1- 30 Push-ups
ADV – 60 GHDs

*Alt. Sub- Seated DB/KB Strict Press

Extra Work
5 Sets
21 Wallballs 30|20
15|12 Cal Ski
9 Deadlift 275|185

Rest 1:1

Pick a heavy and challenging weight for the deadlift but something you could hold onto for all 9 reps for the first few rounds

Morgan

Warm-Up
E2MOM6
20|15 Cal Ski
20|15 Cal Bike
25|20 Cal Row

Then – with sliders

3 sets of
10 Hamstring Curls
10 knee tucks

Mobility
Overhead

Strength
EMOM10
1 Deadlift @ 85-90%
-Not a max out day.
Find a challenging weight and lift it on the minute for 10 minutes

WOD
E2MOM6
20|15 Calorie Ski

-Then-

E2MOM6
20|15 Calorie Bike

-Then-

E2MOM6
25|20 Calorie Row

Level 2- 15|10 Bike & Ski, 20|15 Row
Level 1 – 10|7 Bike and Ski, 20|15 Row
ADV – 25|20, 25|20, 30|25

Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Saturday– 8,9,10,11 Open Gym starting at 6:30am, Non-Coached WOD with Goose at 7am
Sunday– Normal Schedule

Warm Up
3 Rounds
5 BB Thrusters
5 Bar Facing Burpees
5 Scap Pull Ups*
30s Jump Rope**

*Rd 2&3 – Kip Swings

**Rd 1 – Singles
Rd 2&3 – Dubs

Joe Lengel Jr., 57, of Toledo, OH, died on November 19, 2012, of a gunshot wound sustained while opening his gym, Crossfit Intensity. Surviving Joe are his wife of 32 years, Karen; sons, Aaron (Kendra) and Matt; daughter, Mary Beth; grandchildren, Aiden, Kolbrin, Kamden, Atley, Avelyn, Koralyn, Aaron II, Layla and Reis. Joe was preceded in death by his grandson Kelan.

HERO WOD (40 min cap)
“Joe”
10 Rounds
10 Thrusters 95|65
10 Bar facing burpees
10 Pull-ups
57 Double unders

Level 3- 7 Rounds *Recommended
Level 2- 75|55, 7 rounds, 7, Reps, 25 Double Unders
Level 1- 65|35, 5 rounds, 7 Reps, 80 singles

Athlete Note – This workout is a TON of volume. Another creative way to scale is to complete 10 rounds with a partner, with a sprint/rest format

Extra Work
7:00 AMTAP
Sand Bag Hug Hold
Go as heavy as possible and accumulate as much time in the Hug Hold position

Facundo

Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Friday– 9,10,11,12pm (open gym 8-2pm)
Saturday– 8,9,10,11 Open Gym starting at 6:30am, Non-Coached WOD with Goose at 7am
Sunday– Normal Schedule

Warm Up
15 Calorie Bike
10 Cossack Squat
10 Hand Turn Overs on Pull-Up Rig

10 Calorie Bike
10 Front Rack Lunges
10 Strict Knees to Elbows

5 Calorie Bike
10 Front Rack Reverse Lunge
10 Strict Toes to Bar or Leg Raises

Mobility
Lat Rolling
Lat Stretching

Skill
Rope Climb

Strength
E2MOM12
25 ft Front Rack Lunge
(Rack to rack)

-If completing in place complete 5 on each side

WOD
30-20-10*
Shoulder to Overhead 135|95
Bike Calories

*3 Rope Climbs After Each Round

Ladies:
Assault/Echo Cals – 20-15-10
Schwinn – 30-20-10

Schwinn – 45|30-30|20-15|10

Level 3- 115|75, 2 Rope climbs
Level 2- 95|55, 3 10ft climbs
Level 1- 75|35, 3 pull to stands; 20-15-10 Reps

Extra Work
3 Sets
21 T2B
15|12 Cal Ski
9 Power Snatches 135|95

Rest 1:1

Athletes Note – Choose a weight you can do 9 unbroken with when fresh.

Happy Happy Thanksgiving – We’re so thankful for this community!

Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Thursday– ANNUAL THANKSGIVING DAY WOD- 8am and 9am** Non-coached WOD 7am with Goose
Friday– 9,10,11,12pm (open gym 8-2pm)
Saturday– 8,9,10,11 Open Gym starting at 6:30am, Non-Coached WOD with Goose at 7am
Sunday– Normal Schedule

Warm Up
2 Rounds
30s work|no rest
-High Knees
-Jumping Lunges
-Inchworms
-Mountain Climbers
-Hand Release Push Ups

WOD
8th Annual Gobble, Gobble, Gobble Partner WOD
1000m Row (Switching every 250m)
1200m Running (switching every 200m)
100 Burpees
100 Kettlebell Swings 1.5|1
100 Box Jumps
100 Double Unders
1200m Running (Switching every 200m)
1000m Rowing (Switching every 250m)

Level 2 – 75 Reps, 1|0.75
Level 1 – 50 Reps, 0.75|0.5

Extra Work – Active Recovery
Run a 5k

Emma

Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Wednesday– 5,6,7,8,11, 12,3,4,5pm *close at 6pm*
Thursday– ANNUAL THANKSGIVING DAY WOD- 8am and 9am** Non-coached WOD 7am with Goose
Friday– 9,10,11,12pm (open gym 8-2pm)
Saturday– 8,9,10,11 Open Gym starting at 6:30am, Non-Coached WOD with Goose at 7am
Sunday– Normal Schedule

Warm Up
2 Rounds
200m Run
5 Muscle Clean + Front Squat
10 PVC Pass Throughs*
10 Scap Push Ups

*Rd 2 – Around the Worlds

Mobility
Chest Stretching

Ring Accessory
15 Reps of each working in with a partner
– Push-outs/layouts
– Alternating lateral push-outs- (bottom of push-up position)
– Ring Push-ups
– Ring Flyes
– Ring Rows
– Knee Tucks with feet in Rings

WOD
“Elizabeth Meets Nancy”
21 Squat Cleans 135|95
21 Ring Dips
400m Run
15 Overhead Squats

15 Squat Cleans 135|95
15 Ring Dips
400m Run
15 Overhead Squats

9 Squat Cleans 135|95
9 Ring Dips
400m Run
15 Overhead Squats

Level 3- 115|75
Level 2 – 95|55
Level 1- 75|35; 15-12-9 Reps for Everything
ADV- Move Faster

Extra Work
6 Rounds
Every 3 Minutes
10 Strict HSPU
7|4 Ring Muscle Ups
15|10 Cal Echo Bike

Athlete Note: Scale the HSPUs and RMUP # so you can complete at least the first few rounds unbroken. Muscle Ups can be scaled to Bar Muscle Ups or C2B Pull Ups. SHSPUs can be scaled to seated db Z-Press.

Tai

Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Tuesday– Normal Hours
Wednesday– 5,6,7,8,11, 12,3,4,5pm *close at 6pm*
Thursday– ANNUAL THANKSGIVING DAY WOD- 8am and 9am** Non-coached WOD 7am with Goose
Friday– 9,10,11,12pm (open gym 8-2pm)
Saturday– 8,9,10,11 Open Gym starting at 6:30am, Non-Coached WOD with Goose at 7am
Sunday– Normal Schedule

Warm-up
EMOM 6
1. 12|10 Cal Row
2. 30s SA Dead Hang* – R
3. 12|10 Cal Row
4. 30s SA Dead Hang – L
5. 12|10 Cal Row
6. 30s Chin Over Bar hold

*scale to 2 arm dead hang where need be

-Then-

10-8-6*
Banded Side Steps
Banded Glute Kickbacks
Banded Deadlift

*30s Jump Rope after each round – Start with singles work into double unders

Mobility
Hamstring Stretching

Strength
E2MOM12
Pause Deadlift*
2 Reps

*Pause right at or below the knee during the concentric and eccentric parts of the movement. Start around 55-60% of your max

WOD
4 Rounds
1 Min Max Rower Calories
30s Max Double Unders

-30s Rest-

1 Min Max Rower Calories
30s Max Pull-ups*

-30s Rest-

Score= Total Row Cals, Total Double Unders, Total Pull-ups

Athlete Note – There is no transition time accounted for, please consider that when rowing

*Rd 1- Strict Pull-ups
Rd 2- Chest to Bar Pull-ups
Rd 3- Chin Over Bar
Rd 4- Strict Pull-ups again

Extra Work
100-80-60-40-20
Drag or Heavy Rope Double Unders
25’ HSW Obstacle (Over & Back)

*Scale to regular rope and no obstacle. HS Walks can be scaled further to 5 Wall Climbs each time.

Brooks

Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Monday– Normal Hours
Tuesday– Normal Hours
Wednesday– 5,6,7,8,11, 12,3,4,5pm *close at 6pm*
Thursday– ANNUAL THANKSGIVING DAY WOD- 8am and 9am** Non-coached WOD 7am with Goose
Friday– 9,10,11,12pm (open gym 8-2pm)
Saturday– 8,9,10,11 Open Gym starting at 6:30am, Non-Coached WOD with Goose at 7am
Sunday– Normal Schedule

Warm Up
Partner Up! Grab Some Change Plates
P1- 12|10 Calorie Bike*
P2- Cuban Press
-Switch-
P1- 12|10 Calorie Bike
P2- 90/90 External Rotation
-Switch-
P1- 12|10 Calorie Bike
P2- AMRAP 5 Shoulder Activators + 5 Kip Swings

*Schwinn – 18|15 Cal

Mobility
Thoracic Rolling
Quad Stretch

Benchmark Strength
E2MOM14
Squat Snatch
1. 2 Reps @ 75%
2. 2 Reps @ 80%
3. 2 Reps @ 85%
4. 1 Rep @ 90%
5. 1 Rep @ 95%
6. 1 Rep @ 100%
7. 1 Rep @102%

Benchmark WOD
7 Rounds
10|7 Cal Bike
10 Wall Balls
7 Toes to Bar

Schwinn = 15|10 Cal

Level 2- 8|5 Cal AB, 12|7 Cal Schwinn, 7 Wall Balls
Level 1- 5 rounds, 7|4 Cal AB, 10|6 Cal Schwinn, 7 Wall Balls, 5 Toes to Bar
ADV – 30|20, 12 T2B

Athlete Note – This should be light and fast. Shoot for 1-2 minutes range for each round.

Extra Work
2 Rounds
12-9-6
Bench Press 185|115
GHD X 2
-rest 1:1-

Athlete Note – Pick a weight you can do 9 unbroken with. If new to the GHD – Scale to x 1

Lindsay

Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Monday– Normal Hours
Tuesday– Normal Hours
Wednesday– 5,6,7,8,11, 12,3,4,5pm *close at 6pm*
Thursday– ANNUAL THANKSGIVING DAY WOD- 8am and 9am** Non-coached WOD 7am with Goose
Friday– 9,10,11,12pm (open gym 8-2pm)
Saturday– 8,9,10,11 Open Gym starting at 6:30am, Non-Coached WOD with Goose at 7am
Sunday– Normal Schedule

Warm-Up
2 Rounds
50 Mountain Climbers
5 SA Deadlifts R
5 SA Hang Cleans R
5 SA Press R
5 SA OH Lunges R
5 Push Ups
5 Weighted Sit Ups

50 Jumping Jacks
5 SA Deadlifts L
5 SA Hang Cleans L
5 SA Press L
5 SA OH Lunges L
5 Push Ups
5 Weighted Sit Ups

Mobility
Overhead

Strength
E2MOM12
Push-press
3 Reps

WOD
AMRAP 15
20 SA DB Hang Clean and Jerks 50|35
30 Lunges with OH lockout
40 Push-ups
50 Sit-ups

*Clean and Jerks are 10 each side. Lunges are 15 each side

Level 2- 40|25
Level 1 – 30|15
ADV – 70|50