Monday

“DIRTY THIRTY” 

For TIME...
 30 Box Jumps (24/20 in)
 30 Jumping Pull-Ups
 30 Kettlebell Swings (35/26 lb)
 30 Lunges
 30 Knees-to-Elbows
 30 Push Press (45/35 lb)
 30 Back Extensions
 30 Wall Balls (20/14 lb)
 30 Burpees
 30 Double-Unders

FUNday

Back Squat: 10.9.8.7.6.5.4.3.2.1 (225 lbs.)
Bench Press: 1.2.3.4.5.6.7.8.9.10 (135 lbs.)

Tuesday

ALIVE DAY

12.23.2003

AMRAP in 20min of:
 12 Wallballs
 23 Double Unders
 12 1arm DB Snatches (70/50)
 23 Box Jumps
 12 Pull-UPs

Every day is a gift, take nothing for granted!

FUNday

1 Movement EMOM for 30min:
  10 Box Jumps
  10 Back Extensions
  20 Lunges
  10 GHD Situps
  10 1arm DB Snatches

*6 Rounds of each movement 

Thursday

DEATH by Pull-UPs

4 Rounds for TIME of:
 20 Athletic Burpees
 10 Toes-2-Bar

Wednesday

Complete for TIME:

Buy IN: 75 Double Unders

21-15-9 reps of:
ROW for Calories 
Push Press (95/65)

Cash OUT: 75 Double Unders

Tuesday

BOX SQUATS: 5-5-4-4-4-4
   then...
Car Pushes
     &
Farmers Carry Shuttles 
  

Monday

3 Rounds for TIME of:
 Tower RUN
 12 Pull-UPs
 20 KB Swings
 20 Goblet Squats

KB RX= 53/35

On seventh anniversary of Sandy Hook shooting, Newtown High School wins state football title

FUNday

In TEAMs of 2...

Complete for TIME:
 Building RUN
 50 Wallballs
 Building RUN
 50 Pull-UPs
 Building RUN
 50 Burpees
 Building RUN

*RUN together, 1 person working at a time
Partition the reps as you wish

Thursday

DEADLIFT: 5-5-3-3-3
MAX Height Box Jumps

3 Rounds for Quality of:
  50 Double Unders
  15 GHD Situps

Wednesday

Push Press: 5-5-5-5-5

4 KB Complex Rounds for TIME:
LEFT ARM
   6 Cleans
 12 Russian Swings
   6 Thrusters
 12 Snatches
10 BURPEES 

RIGHT ARM
   6 Cleans
 12 Russian Swings
   6 Thrusters
 12 Snatches
      10 BURPEES 

KB RX= 53/35

Tuesday

Tabata Back Squats, 65 | 95 lb.
Rest 1 minute
Tabata L-Sit
Rest 1 minute
Tabata Ring Rows
Rest 1 minute
Tabata Hanstand Hold
Rest 1 minute

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Monday

FRAN...on the run

Complete for TIME:
 21 Thrusters (95/65)
 21 Pull-UPs
    Building RUN
 15 Thrusters
 15 Pull-UPs
    Building RUN
   9 Thrusters
   9 Pull-UPs

FUNday

Field Day
Show UP @ 2pm

Thursday

3 Rounds of:
 500m Row
 30 Double Unders

      then...

TABATA:
 Hollow Rocks
 Squats
 Pull-UPs

Wednesday

BENCH Program 
3 Sets of MAX Strict Pull-UPs 

Tuesday

4 Rounds for TIME of:
 12 Toes-2-Bar
 200m RUN
 50m DB Farmers Carry (100s)
 200m RUN

Monday

AMRAP in 13 min of:  
 7 Deadlifts
 3 Strict Press
 7 Back Rack Thrusters

RX= 75/55 lbs.

FUNday

EMOM for 15min alternate between:
  15 Push-UPs
  20 Squats
  30 Hollow Rocks

Thanksgiving

RUN 5 Miles
BE GRATEFUL 

Wednesday

2 Rounds for TIME of:
 30 Front Squats (135/95)
 30 Pull-UPs

Tuesday

Field Day!

     Uncommon Valor!

Monday

“DT”

5 Rounds for TIME of:
 155 pound Deadlift, 12 reps
 155 pound Hang Power Clean, 9 reps
 155 pound Push Jerks, 6 reps

FUNday

In TEAMs of 2...

5 Rounds for TIME:
 30 Wallballs
 30 Deadlifts (135/95)
 30 Push Jerks (95/65)

*partition the reps as you wish

THURSDAY

"ANNIE"

50-40-30-20-10 Reps For TIME:
 Double-Unders
 Sit-Ups

WEDNESDAY

"JACKIE"

Complete for TIME:
 1000M row
 50 Thrusters (45 lbs. bar)
 30 Pull-UPs

Tuesday

BENCH PRESS: 10-8-6-4-2
RING DIPS: 10-10-10

Monday

"TUMILSON"

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas TuMilson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed.

He is survived by his parents George and Kathy TuMilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

8 Rounds for TIME:
  200m Run  
  11 Burpee DB Deadlifts (60s)

FUNday

TEAM WOD
 2:00 pm

Thursday

3 Rounds for TIME of:
  5 MAN Makers
30 Double Unders
Anchor RUN

Wednesday

2,000m ROW

BACK SQUAT: 3-3-3-3-3

Box Jump Drills
Double Unders
GHD Situps 

Tuesday

“ARMISTICE”

AMRAP in 11min of:
 11 Power Cleans (135/95)
 11 Burpees Over Bar
 19 Deadlifts (135/195)
 18 Pull-UPs

God Bless AMERICA

Freedom is not free. We owe our country and a large portion of our way of life to your sacrifice(s) and willingness to put the welfare of others before your own. To all those from generations past, the new generation of veterans just home from war, and our future veterans still serving at home and abroad, we THANK YOU!

Monday

Take another shot at WORKOUT 20.5 

FUNday- WORKOUT 20.5

Thursday

Field Day

How To Watch CrossFit Open Workout 20.5

Wednesday

EMOM for 15min alternate between:
  4 Bench Press
  6 Strict Pull-UPs
  8 Back Squats

Tuesday

5k RUN

How to Run Faster Without Really Trying

FUNday WORKOUT 20.4

WORKOUT 20.4
 
   For TIME:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.

♀ 20-in. box ♂ 24-in. box
Time cap: 20 minutes

WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ 20-in. box, single-leg squat, C&J 65-85-115-145-175-205 lb.
♂ 24-in. box, single-leg squat, C&J 95-135-185-225-275-315 lb.
Scaled (Ages 16-54)
♀ 20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75-95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95-115-135-155-185 lb. Teenagers 14-15
Masters 55+
♀ 20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105-125-145 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 95-115-135-155-185-205 lb.

Thursday HALLOWEEN

HALLOWEEN!

Today we'll work on technique and efficiency with:
 Overhead Squats
 Chest to Bar Pull-UPs
 Box Jumps
 Bar & Ring Muscle-UPs

Wednesday

EMOM for 20min alternate between:
  20 Hollow Rocks
  20 Hang Cleans
  12 GHD Situps
  1min Bar Hang
  20 Russian Twist

Tuesday

5 by 5

  then...

3 Rounds for TIME of:
 Anchor Run
 11 Thrusters (95/65)

Monday (Part II)

WORKOUT 20.3 movement standards