Teams of 2:


50 Cal Ski Erg

50 DB Snatch (50/35)

50 Cal Assault Bike

50 DB Power Cleans (50/35)

50 Cal Row

200M Farmers walk (50/35)

*only one partner working at a time


PARTNER WOD!  Completely up to the partners on how the reps/cals are broken up.  Only one partner working at a time though.  If all ski ergs are taken at one time, move on to the next movement and then come back to the ski erg after.  Same goes for the assault bikes.


Scaling Options:

DB weight – as needed


Cool Down:

Banded bully stretch – 2 min per side


Roll out forearms



Front Squat



Increase weight ea set

Sets start every 3 min

This piece of the strength cycle will work more muscular endurance.  High reps, so fight to maintain good form throughout.



3 Rounds For Time:

200m Run

21 Goblet Squat (53/35)

15 Hand Rel Push-ups

9 Box Jumps (24/20)


Scaling Options:

KB weight -> as needed

HR Push ups -> push ups off bench

BJ -> 20/16


Cool Down:

Banded front rack stretch – 2 min per side


Banded calf stretch – 2 min per leg



Power Clean + Hang Squat Clean



As Heavy As Possible

Set starts every 3 min

Goal of these sets is to hit 5 heavy singles.  Not looking for a 1RM, but heavy enough to push you to maintain form



“Snatch DT”

5 Rounds:

12 Snatch Grip Deadlift (115/75)

9 Hang Power Snatches (115/75)

6 Overhead Squats (115/95)


A little spin on the classic Hero WOD, “DT”.  Just like DT, the key to this one is to know when to go unbroken, and when to take breaks.  Best advice for breaks, if you have to take them; do so on rep 11 of the snatch grip DLs, rep 8 of the hang power snatch, and AFTER the 6th overhead squat.


Scaling Options:

Bar Weight – as needed

Goal = weight you can do 11 Snatch grip deadlifts, 8 hang power snatches, and 6 OHS unbroken, respectively


Cool Down:

Pigeon pose – 2 min per leg


OH banded stretch – 2 min per side


Pic courtesy of af.mil   Today’s WOD is in honor of former Thunderbolt, Maj Troy L. Gilbert, who died in combat Nov 27th, 2006.  Click on the above picture to see the story that the Air Force website ran when the bridge was dedicated to Maj Gilbert.  We will run this WOD from 0600-0900.  Please meet up at the bridge.  Look for the equipment and Coach Sherri.




Team of 2 for Time:

One partner- 34 Cal Row

Other partner – 34 KB Sumo Deadlift High Pull (53/35)

Then switch spots and complete same rep/cal

Team carries one KB and one plate (45/25) up bridge to plaque of Troy

One partner – 56 weighted squats (holding plate)

Other partner  – 56 KB swings (53/35)

Carry plate/KB back down

One partner – 34 Cal Assault Bike

Other partner – 34 KB Sumo Deadlift High Pull

Than switch spots and complete same rep/cal

Carry KB/plate up bridge to plaque, per form opposite movement you did 1st time up the bridge

Carry plate/KB back down

20 synchro burpees*


*Both athletes’ chests have to make contact on the ground before they can come up.


Scaling Options:

KB and plate -> as needed


Cool Down:

Leg bleeds along fence (away from traffic)



Push Press



Increase weight ea set



EMOM for 16 Min:

Min 1 – 10 Pull Ups

Min 2 – 15 Goblet Squats (53/35)

Min 3 – 10 HSPUs

Min 4 – 20 KB Swings (53/35)


Scaling Options:

Pull Us -> Body Rows

KB weight -> as needed

HSPU -> 3 Wall walks per round -> Pike Push Ups


Cool Down:

Banded lat stretch x 2 min per side


Pigeon pose on 24” box x 2 min per side



Teams of 3:

3 Rounds*

50 Burpees

100 yd Sled Push (4 Plates/2 Plates) (45# plates)

150 Double Unders


*Only one partner working at a time

Good little WOD to get you good and hungry for Thanksgiving.  Reps, distance, and cals broke up however you want as a team.  Only one team member working at a time.


Scaling Options:

Plates on sled -> as needed


DUs -> 2X SUs


Cool Down:

Samson stretch – 1 min per leg


Leg Bleeds x 3 min



Hang Squat Snatch

2X75%, 2X80%, 2X85%


*% based off 12 Oct

New % for the hang squat snatches.  Get good tension on the bar prior to dipping down, EXPLODE up from the hang, hard shrug/pull, then DROP under the bar FAST!



12 Min AMRAP:

5 Clean & Jerks (185/130)

10 Cal Row


Scaling Options:

Bar weight -> as needed


Cool Down:

Hyper Extensions 4X15


Banded Front Rack Stretch x2 min per side



Practice Rope Climbs

Video courtesy of RX Gear.  Try each of these leg wraps while sitting on a box.


6 Rounds*:

2 Rope Climbs

20 Box Jump Overs (24/20)

*Every Minute On the Minue until you finish – 3 Burpees


25 Min Time Cap


So, at the end of every minute, no matter where you are in the WOD, perform 3 burpees (obviously if you are on the rope, wait until you finish your climb, then do the burpees).  Don’t try to go too fast in the first minute, as the burpees will tire you out as the


Scaling Options:

Rope climbs-> 2 rope walks per rope climb

BJO ->20/16


Cool Down:

Calf stretch on rig 2X 30 sec per side


Roll out forearms



Clean Deadlift


Increase weight ea set


Next rep range for the cycle!  Lower rep range should allow for heavier weight used per set compared to the 3X5 week.



14 Min AMRAP:

10 KB Swing (70/53)

15 Wall Ball Sit Ups (20/14)

20 Med Ball Clean (20/14)


For Med ball sit ups (vid courtesy of CFE Planet)


For Med Ball Clean (vid courtesy of CrossFit HQ)



Scaling Options:

KB Weight -> 53/35


Med Ball Weight -> 14/12

Cool Down:

Reverse Hyperextension – 3X20

Video courtesy of CrossFit HQ



10 slow iron crosses/10 slow scorpions