“Breaking All The Rules”
8 Rounds:
15 Burpees
10 Toes to Bar
5 Front Squats (165/115)
Rest 1 Minute

Post Intervals to Comments.

20 Hill Sprints or :30 sprint on the bike with 1 min rest

“Homemade Dynamite”
21 Snatches (95/65)
21 Box Jumps (24/20)
9 Muscle Ups
15 Snatches
15 Box Jumps
9 Muscle Ups
9 Snatches
9 Box Jumps
9 Muscle Ups

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“Feed The Beast”
AMRAP 15
250 Meter Row
10 Push Press (135/95)
20 Sit Ups

Split Jerk
5×2

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8x400m, rest 2 min between rounds

clean + 2 jerks
8 sets

push press
5×5

TODAY and TOMORROW: Regular Schedule

“Gwen”
15 -12-9
Unbroken Touch and Go Cleans and Jerks

*Unbroken: No re-gripping or pausing at the floor. No dumping from the top.
*Weight will be the same for all 3 sets

Post Weight to Comments. Compare scores HERE.

Sat + Sun
REGULAR SCHEDULE

“Coffland”
Hang from a pull-up bar for 6 minutes. Each time you drop from the bar, perform:
800 Meter Run
30 Push Ups

Post Time to Comments.

COFFLAND
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

RUN
xxx

10 rounds
Bergener Warm Up
*empty bar

Jerk
10-8-6-4-2

Hip Extensions
3×10

Back Extensions
3×6

THANKSGIVING WEEK SCHEDULE

• TODAY Thu 11/23: ONE CLASS 8am. Followed by the Beer Mile
• TOMORROW Fri 11/24: OPEN GYM 8-11a
• Sat 11/25: Regular Schedule
• Sun 11/26: Regular Schedule

“One More Plate”
1000 Meter Row Then…
5 Rounds:
50 Air Squats
40 Kettlebell Swings (53/35)
30 Double Unders
20 Sit Ups
10 Meter Handstand Walk

Post Time to Comments.

THANKSGIVING WEEK SCHEDULE

• TODAY Wed 11/22: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p, Open Gym 4pm, and 5:30p. NO TEENS or 6:30pm classes.
• TOMORROW Thu 11/23: ONE CLASS 8am. Followed by the Beer Mile
• Fri 11/24: OPEN GYM 8-11a
• Sat 11/25: Regular Schedule
• Sun 11/26: Regular Schedule

Overhead Squats
3-3-3

Handstand Hold
Tabata

Strict L-Pull Ups
5 x 3 reps

Post Weight and Reps to Comments.

6 rounds:
200m fast, 100m walk, 100m sprint, walk 100m

THANKSGIVING WEEK SCHEDULE
TODAY 11/21: Regular Schedule
TOMORROW 11/22: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p and 5:30p. NO TEENS or 6:30pm classes
Thur 11/23: ONE CLASS 8am. Followed by the Beer Mile
Fri 11/24: OPEN GYM 8-11a
Sat 11/25: Regular Schedule
Sun 11/26: Regular Schedule

“Revival”
5 Rounds:
10 Calorie Bike
15/10 Calorie Row
10 Burpees to Target
Rest 2 Minutes

Post Intervals to Comments.

THANKSGIVING WEEK SCHEDULE
TODAY 11/20: Regular Schedule
Tue 11/21: Regular Schedule
Wed 11/22: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p and 5:30p. NO TEENS or 6:30pm classes
Thur 11/23: ONE CLASS 8am. Followed by the Beer Mile
Fri 11/24: OPEN GYM 8-11a
Sat 11/25: Regular Schedule
Sun 11/26: Regular Schedule

“Open 17.2”
AMRAP 12:
2 Rounds:
50′ Dumbbell Walking Lunge (50/35)
16 Toes to Bar
8 Power Cleans
2 Rounds:
50′ Dumbbell Walking Lunge (50/35)
16 Bar Muscle Ups
8 Power Cleans

Post Score to Comments. Compare scores HERE.

3 rounds:
4 x 1 min hard/1 min easy
rest 1 min between rounds

EMOM 20
clean and jerk at 80%

Dips
5×10