5 rounds

10m death march
5 strict pull ups

 

On Monday everyone is encouraged dig deep into their tickle trunk and come dressed up in celebration of "All Hallows' Eve" There is a prize for the best dressed female and male. Oh there may be a burpee penalty (or burpee motivation) for those who do not dress up :)

Thruster Thursday...

Barbell Thrusters....
45#   25 reps
65 -   20
85 -   15
105 - 10
125 - 5
145 - 1

In between each round 10 stand up sit up :) 

21-15-9

Dead lifts
Ring Push Ups

3 rounds
20 box jump overs
30 wallballs

5x

ovhs 1500lbs/1000lbs eg. 100lbs=15 reps
15 pull ups

3 rounds

1 min max reps:
calorie row
box jumps
shoulder press
rest

Rowing technique

3 rounds

35 air squats
15 hspu
15 t2b

7min AMRAP

100m Sprint
8 Dumb bell Thrusters
6 C2B Pullups

10 x
4 SA Dumbell Snatch Burpee  Rt hand
4 SA Dumbell Snatch Burpee  Lt hand
4 T2B
4 Sit ups

Bring home gold

Suicide Squat - Terra and Megan - worked hard on Saturday at the Festivus Games  in Pincher Creek, crushing 4 WODs to qualify for the final event to bring home the gold! Well done!

35 Wallballs
10 Pull ups
35 Sit ups

25 Wallballs
10 Pull ups
25 Sit ups

15 Wallballs
10 Pull ups
15 Sit ups


Burpee  Motivation:
3 burpees for every time you break up wall balls :)

10x
3 Deadlifts 135/95
2 High Hang Power Cleans
1 Push Jerk

7x
3 Deadlifts 155/105
2 High Hang Power Cleans
1 Push Jerk

3x
3 Deadlifts 185/125
2 High Hang Power Cleans
1 Push Jerk

1x
3 Deadlifts 205/135
2 High Hang Power Cleans
1 Push Jerk

5 rounds...

30 Single arm OHV Lunge
30 Double Unders

Happy THANKSGIVING...

Long weekend hours...

Friday Fun...

12-10-8-6-4-2

squat cleans 95/65
T2B
HSPU

5 rounds..
15 Deadlifts
12 Push ups

each round add 30lb/50lb and minus 3 reps

300m farmers carry

then 3x
15 ring rows
30 box jumps
30 jump and turn 180 burpees

300m farmers carry

CrossFit Total

1 rep max
back squat
shoulder press
deadlift