WOD

Workout

AMRAP x 21 MINUTES
40 Walking Lunges
20 Deficit Push-Ups*
40 Sit-ups
20 Box Jumps (30/24)

*2″, 4″ or 6″ Deficit

Strength/Skill

3 x 5
Thruster*

*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.

Workout

BENCHMARK WORKOUT
“JACKIE”

FOR TIME
1000m Row
50 Thrusters (45/35)|(35/15)
30 Pull-ups

COOL DOWN
FOR RECOVERY
3:00 Foam Rolling Upper Back
3:00 Foam Rolling Quads

Strength/Skill

EXTENDED WARM-UP
FOR QUALITY
14 DB Turkish Get-Ups (Light)*

*Alternate arms each rep. 1 rep includes the up and down portion.

Workout

3 SETS
35/25 Cal Bike
40 Alt. Hang DB Snatch (50/35)|(35/20)

-Rest 2:00 b/t Sets-

Holiday Hours:

8AM Bootcamp and 9-10 Crossfit Only

Happy Veterans Day!

Strength/Skill

ON A 8:00 RUNNING CLOCK…
Build up to a Heavy Set of 5 Deadlift*

*Loading should be heavier than workout weight and all reps TNG.

Workout

HERO WORKOUT
“DONNY”

FOR TIME
21-15-9-9-15-21
Deadlift (225/155)|(155/105)
Burpee

OPTIONAL FINISHER
3 SETS
30 Sit-Ups
1:00 Hollow Hold

-Rest as Needed b/t Sets-

Strength/Skill

PARTNER STRENGTH
3 x 3
Power Snatch

*Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts.

Workout

PARTNER WORKOUT
IN TEAMS OF 2…

12 ROUNDS FOR TIME
3 Up-Downs
5 Power Snatch (115/75)|(75/55)
7 Box Jump (24/20)
9/7 Cal Bike

*P1 works while P2 rests. Partners alternate every full round. Each partner completes 6 rounds.