Push Press


Increase Weight Ea Set

Video courtesy of CrossFit HQ.  Our Pressing movement for this cycle will be Push Press.   With the jumps per set, you want to pick a weight that will push you to get the last one or two reps in per set, but not so heavy that you fail.



Row (Cals)

Bar Facing Burpees

Overhead Squats (95/65)



Scaling Options:

OHS – as needed


Cool Down:

Oly Wall Stretch – 4 min

Video courtesy of Paradiso CrossFit



20 Min AMRAP:

35 Double Unders

10 Wallballs (20/14)

With this being a longer AMRAP, don’t come out like a bat out of hell.  Try to keep a pace you can maintain for the entire 20 minutes.  Look to speed things up the last 2-4 minutes.


Scaling Options:

DUs – 2:1 SU Ratio (so 60 Single Unders per set)

WB – 14/12


Cool Down:

Couch Stretch – 2 min per side


Banded ankle work/heel cord mash

Video courtesy of Mobility WOD



High Hang Squat Clean

5X5+1 Jerk*


Increase Weight Ea Set

*On the 5th rep of each set, perform 1 Jerk with the weight.  Can be a Push Jerk or Split Jerk.

Good demo, courtesy of CrossFit Algarve…


2 Rounds For Reps

90 Sec AMRAP box jumps 24/20

:30 rest

90 Sec AMRAP Burpees

:30 rest

90 Sec AMRAP Pull-ups

:30 rest


Scaling Options:

Box Jumps – 20/16

Pull Ups – Ring Rows


Cool Down:

Banded Lat Stretch – 2 min per side


Calf Stretch on Rig – 1 min per side


Time to Work Off All That Turkey!






Increase Weight Ea Set

Quick word on proper set up and use of posterior chain in deadlift.  Video courtesy of Mobility WOD.


3 Rounds Not For Time:

15 Med Ball Sit ups (20/14)

12 Stiff Leg Deadlifts – 60% of heaviest DL weight


Yes, the WOD is not for time.  The focus in on proper movement through each piece.


Scaling Options:

MB weight – 14/12


SLDL weight – 50% of heaviest DL weight from today


Cool Down:

Reverse Hyper extensions 3X15


Back roll to V-sit 3 x10


Happy Thanksgiving! 


The gym will be on Holiday Hours, so when you can make it in….



12 Days of Thankfulness” – 40 Min Time cap

1 – 100m Run

2 – Chin ups

3 – Thrusters 95/65

4 – Box jumps 24/20

5 – Handstand Push Ups

6 –  Pull Ups

7 –  Kettlebell Swings 53#/35#

8 –  1-arm Dumbbell or Kettlebell Snatches (4 ea arm) 53/35

9 –  Toe2Bars

10 –  Walking KB lunges 53/35

11 –Ring  Dips

12 – Burpee Over Bar

This is done like the 12 days of Christmas song, so you do 100M run, then 2 chin ups, 100m run, then 3 thrusters, 2 chin ups, 100m Run, then 4 burpee box jumps, 3 thrusters, 2 chin ups, 100m run, etc.. until you finish the last round that starts w/12 burpee over bar and ends with a 100m run.

40min time cap

Score is time or highest round completed


Scaling Options:

100m run: 125m row

Chin Up – Jumping Chin Up

Thrusters: as needed

BJ – 20/16

HSPU: Pop into handstand, slow negative down –> pike push ups

Pull ups- ring row

KB – as needed

TTB: Knee2Elbow, or laying Toe2Bar

Dips – off bench


Cool Down:

Pick two areas that are sore, roll out for 2 min per section



Every Minute On the Minute for 24 Min


Min 1 – 10 Wall Ball Shots (20#/14#)

Min 2 – 15 Sumo Deadlift High Pull – 95/65

Min 3 – 20 Ab Mat Sit Ups

Min 4 – 30 Double Unders

So, the you’ll do a total of 6 sets of the above mentioned stations.  At each, you have a full minute to complete the required movements.  The remaining time per minute is rest. If during one of the minutes, you cannot reach the needed rep scheme, then at the start of the next minute, you move on to the next station.  When you comes back to the one you did not complete, you will scale down either reps or movement.


Scaling Options:

WB – 14/12

SDHP -> As needed

DU ->2:1 SU ratio


Cool Down:

Couch stretch 2 min per leg


Heel cord mash – 3 min per side




200M Run

24 Med Ball Cleans (20#/14#)

12 Box Jump Overs (24”/20”)

For the Box Jump Overs, you don’t have to open the hips at the top.

For the med ball cleans (video courtesy of CrossFit HQ)…


Scaling Options:

Run – 250M Row

MB Cleans (14/12)

BJ Overs – 20/16


Cool Down:

100M walk


Calf Stretch on Rig – 2 min per side


Leg Bleeds – 5 min

For those not familiar, leg bleeds are when you lay on the floor with you legs going up a wall.  Have your butt right where the wall and floor meet.   Just leave your legs pointing up and slightly out. This is to let the blood flow back into the rest of the body..and you get to lay down for a little bit!



High Hang Squat Snatch


Increase Weight Ea Set

video courtesy of Mako Athletics.  Quick look at the High Hang Snatch.  The goal for our sets today is the Squat Snatch variation.  If You are not stable in the OHS bottom position, we will first perfect the high hang power snatch.  Also, Hold onto the bar for all 5 reps each set.


4 Min AMRAP Ski Erg (cals)

1 Min break

4 Min AMRAP Row (Meters)

1 Min Break

4 Min AMRAP 30′ Shuttle Runs

Score = Ski Erg Cals + Rowing meters + 30 foot shuttle runs (ea 30′ run = 1 rep)


Scaling Options:

Ski Erg – Air Squats


If athlete can’t run, they will row a second time


Cool Down:

Banded OH distraction x 2 min per side

video courtesy pf Power Speed Endurance


Banded hamstring stretch2 min per side

video courtesy of Grind House CrossFit






Increase weight ea set

Compare to 29Sept

This week we finish up our re-test for the current cycle of Strength!  The goal is for each set to be heavier than what you used back in September.  Let’s hit some PRs!


10 Min AMRAP:

2 Bar or Ring Muscle ups


6 Burpee Box Jumps (30/24)

On the HSPUs, if you have a mat under your head, please put a 25# on both sides of the mat so you are even with the mat.  We are going to break away from calling doing HSPUs on an ab mat with nothing under your hands RX’d.  Need even surfaces.


Scaling Options:

MUs -> 3 pullups and 3 ring dips for every 1 MU ->3 ring rows+3 ring dips

HSPU-> Pike Push Up off box

BBJ –  height as needed(make it higher than used in normal BJ WODs)


Cool Down:

Heel cord mash x 2 min per side


Banded shoulder distraction x 2 min per side





Cals on Ski Erg


Goblet Squat (53/35)


So, start with 2 cals on the ski erg, followed by 4 goblet squats, then 4 cals on the ski erg, then 8 goblet squats, etc…


Scaling Options:

Goblet Squat -> As needed


Cool Down:

Pec Stretch on Rings 2 min

Video courtesy of CrossFit Bolton


Couch stretch x 2 min per side