Thanksgiving Week Schedule – CFS

Nov 20th, 2017

Category: CrossFit

Thanksgiving Week Schedule – CFS

Jose – Weighted Seated Box Jumps!

Turkey Day ScheduleGooble, Gooble, Gooble, Gooble……
Wednesday 11/21 – 5:30AM, 6AM, 6:30AM, 7AM, 9AM, 11AM, 12PM, OPEN GYM FROM 1-3, 3PM, 4PM, 5PM, 6PM, No Oly Class
Thursday 11/22 – Thanks-giving – 8am and 9am only. Goose will be doing the WOD at 7am if anyone wants to hit it early non-coached.
Friday 11/25 – 9AM, 10AM, 11AM, 12PM, Open Gym 1-4PM, 4PM, 5PM
Saturday 11/26 – One box only. All Levels classes 8AM, 9AM, 10AM, 11AM & 2PM. Oly at 11AM, Mobility at 12pm, Intro at 12pm.

Nutrition Challenge Wrap Up!
Congratulations to everyone who made it through the 30-day challenge! The benchmark workout will be retested tomorrow (Tuesday). Measurements can be done today, tomorrow or Wednesday. Be sure to swing by the desk and wrap things up before celebrating with that Turkey Dinner 🙂

Warm-up
EMOM 8
1. 12 Kettlebell Step Ups
2. 12 Burpees
3. 12 Kettlebell Swings
4. 12 Box Jumps w/ Step Down

Strength
Every Minute on the Minute
Power Clean and Push-Jerk

Minutes 1-4- 3 Reps @75-80%
Minutes 5-8- 2 Reps @80-85%
Minutes 9-12 1 Rep @85-90%

WOD
12 Minute AMRAP
10 Hang Cleans (135,95)
10 Box Jumps
10 Kettlebell Swings (2,1.5)
10 Burpees

ADV – (155, 105)
L1 – (65, 35)

EXTRA WORK
3 Rounds
30/25 Calorie Ski Erg
Max effort Strict Handstand Push-ups
Rest 2 Minutes

– If you do not have strict Handstand push-ups use the bands and try to get 10 reps. Using plates and bands with a deficit is also a great way to gain some strength with the HSPU.

DISCUSSION 9 Comments

  1. Jen Merinder 11/21/2017 at 5:17 pm

    EMOM: up to #185
    WOD: 5+30 ADV
    EXTRA: 12,12,11 on HSPU in 12:12

  2. Joel Carpenter 11/21/2017 at 1:19 pm

    emom: 95-155, failed 165
    wod: 4+5 (95#, 1.5 pood)

  3. Chad Kucera 11/21/2017 at 2:30 am

    Strength: 205, 225, 235×3, 255×1 PR
    WOD: 4+24 Rx

  4. Jason Barrow 11/21/2017 at 2:02 am

    Strength: 95# – 165#
    WOD: 5+21 Rx

  5. Trevor 11/21/2017 at 1:12 am

    170

    4+13 Rx

  6. Kurt 11/21/2017 at 1:03 am

    EMOM: 165, 185, 215
    WOD: 5 rds, L3

  7. Sean Flannery 11/20/2017 at 10:08 pm

    EMOM: 200-210, 210-225, 225-237
    WOD: 4+20 Adv
    Extra: 8,10,10 oN HSPU

  8. Ben 11/20/2017 at 3:52 pm

    EMOM: 185, 205, 235
    WOD: 4+26 Adv
    Extra: 6,7,7 on HSPU

  9. Crowley 11/20/2017 at 3:02 pm

    strength: 185, 205, 235
    wod: 5+7 rx