Author: jon

Front Squat

3-3-3-3-3

Back Squat

3-3-3-3-3

10 minute EMOM:

3 Deadlifts at 65-70% of 1RM

Then…

8 minute AMRAP

Burpee Pull-ups

Show up and tackle this fun WOD!

Class time are 6, 7, and 9 AM only!

100 Double unders for time

Then…

15 minute EMOM:

(75/55#)

Minutes 1-5 Overhead squat

Minutes 6-10 Front squat

Minutes 11-15 Back squat

 

(1 squat in minute 1, 2 squats in minute 2, etc.)

10-9-8-7-6-5-4-3-2-1

Toes to bar

Star jumps

Sit-ups

21-15-9

Deadlift (225/155#)

Handstand push-ups

20 minute EMOM:

1 Muscle up

2 Jump to transitions muscle ups

3 Straight-leg muscle ups

4 Bent-leg muscle up transitions

5/5 Pull-ups/Ring dips

12 min AMRAP:

12 Pistols

12 Ring rows

Max reps front squat (95/65#)

Then…

3 Rounds for time:

60 Lateral bar jumps

20 Hand-release push-ups

8 Wall walks

8 Back extensions in between each wall walk

Then…

4 Rounds for time:

Run 400m

25 Squats

250m Row

3 x 10 Back Squats at 60-65% of Max

Then…

2-4-6-8-10

Ring dips

Pull-ups

5 x 3 Clean grip pulls

(@ 110% of squat clean max)

Then…

10 minute EMOM:

1 Strict press (115/85#)

1 Push press

1 Push jerk

1 Split jerk

6 minute EMOM:

6 Db Push press

Then…

With dumbbells (40/30#)

5 Rounds:

5 (each leg) Bulgarian split squats

5 (each leg) Step ups (24/20″)

10 Thrusters

Find Turkish Get-up 1 rep max

Then…

11 Rounds for time:

10 Hand release push-ups

5 V-ups

1 Wall sprint

3 x 45 second Handstand hold

Then…

“Mary”

20 minute AMRAP:

5 HSPU

10 Pistols

15 Pull-ups

3 minutes each of the following (1 Round):

Wall ball shots (30/20#)

SDHP (95/75#)

Box jumps (30/24″)

Push press (95/75#)

Calorie row

12 minute AMRAP:

5 OH Squats (115/85)

10 Bar facing burpees

Max reps effort pull-ups

then…

10 minute AMRAP:

12 deadlifts (185/135)

12 Sit-ups

16/8, 14/7, 12/6, 10/5, 8/4, 6/3, 4/2, 2/1 reps of: Overhead lunges with plate (45/25) Man makers with dumbbells (30/20)

3 x 500m Row

For time:

100 Kb swings (45/35)

200 Box jumps (24/20)

300 Double unders

4 Rounds for time:

Run 400m

15 Ring dips

Front Squat

3-3-3-3-3

Back Squat

3-3-3-3-3

“Annie”

50-40-30-20-10

Double unders

Sit-ups

Squat Clean and Jerk

1-1-1-1-1

Squat Snatch

1-1-1-1-1

30 members came in today for the Thanksgiving Day WOD.
This set our record for the most people in a class!
Awesome work!
We have a great family of CrossFitters here at All Pro CrossFit!

There will be only 1 WOD at 9 AM today!

Complete for time:

100 Double unders

75 Wall ball shots (20/14)

50 Kb swings (45/35)

25 Chest-to-bar

3 Rope climbs

25 Calorie row

50 Front rack lunges (75/55)

75 Push-ups

100 Sit-ups

 

Squat

5-5-5

Then…

Complete 3 Rounds for time:

200m Farmer carry (40/30)

12 Power cleans (135/95)

24 Bar jumps

Complete 4 rounds for time:

10 Pistols

10 Knees-to-elbows

20 Burpees

For time:

800m Run

20 Weighted Sit-ups (45/25)

20 Deadlifts (225/155)

400m Run

15 Weighted Sit-ups

15 Deadlifts

200m Run

10 Weighted Sit-ups

10 Deadlifts