Weight

Strength

On The Minute x 1 Round:

9 Push Press (RPE 7)

Rest 1 Minute

On The Minute x 2 Rounds:
6 Push Press (RPE 8)

Rest 1 Minute

On The Minute x 3 Rounds:
3 Push Press (RPE 9)

Time

Metcon

For Time:

5 Rope Climbs*
10 Power Cleans (155/105)
20 Strict Handstand Push-Ups
40/32 Calorie Fan Bike
20 Strict Handstand Push-Ups
10 Power Cleans (155/105)
5 Rope Climbs*

Time Cap: 20 Minutes

*CrossFit.com Inspired Workout
*Review Notes For Substitutions

Time

Metcon

4 Rounds For Time:

400m Run
20 Toes To Bar

Time Cap: 16 Minutes

Rounds/Reps

Accessory

AMRAP 8:

10 Pistol Squats
20 Total Single Leg Dumbbell RDL's
:40 Wall Sit

Weight

Strength

On The 1:30 x 12 Rounds:

Odd Rounds: 1 Front Squat (RPE 8-9)
Even Rounds: 2 Back Squats (RPE 8-9)

*Same Front Squat Weight Across
*Same Back Squat Weight Across
*Review Notes For Example & Score

Calories

Metcon

2:00 On / 1:00 Off:

18-16-14-12-10 Burpee Box Jump Overs (24"/20")
Max Calorie Row In Time Remaining

Rounds/Reps

Metcon

AMRAP 16:

16 AbMat Sit-Ups
8 Russian Kettlebell Swings (53/35)
4 Strict Pull-Ups

Time

Accessory

3 Rounds For Quality:

9 Kettlebell Sumo Deadlifts*
12 Kettlebell Russian Twists
15 Weighted Glute Bridges*

Time Cap: 12 Minutes

*Posterior & Rotation Focused
*Athletes Choose Load

Time

Metcon

Teams of 2

3 Rounds For Time:
800m Team Run
40/32 Calorie Fan Bike
20 Power Snatches (135/95)
10 Wall Walks

Time Cap: 32 Minutes

Time

Metcon

5 Rounds For Time:

500-400-300-200-100m Row*
25’ Dumbbell Single Arm Overhead Walking Lunge (R)
25 Wallballs (20/14)
25’ Dumbbell Single Arm Overhead Walking Lunge (L)

Ladies Calories: *400-320-240-160-80m Row

Time Cap: 25 Minutes

Time

Thanksgiving Metcon

Teams of 2

Team "Eva"

5 Rounds For Time:
800m Run
30 American Kettlebell Swings (53/35)
30 Pull-Ups

Time Cap: 40 Minutes

*Split Reps and Run As Desired (You Go I Go)

Time

Metcon

9 Rounds For Time:

3 Deadlifts (315/205)
6 Lateral Barbell Burpees
9 Box Jump Overs (24"/20")

Time Cap: 15 Minutes

Metcon

AMRAP 21:

18/15 Calorie Row
6 Thrusters (115/80)
18 V-Ups*
6 Thrusters (115/80)

Rest 1 Minute After Full Rounds

*RX+: 12 GHD Sit-Ups

Weight

Accessory

3 Rounds For Quality:

21 Lu Raises*
:15 Copenhagen Plank (Each Side)*
9 Single Dumbbell Rows (Each Side)*

*Review Notes & Videos For Exercise Demonstrations

Weight

Strength

On The 3:00 x 4 Rounds:

3 Snatches + 3 Overhead Squats*

*Start At 6-7 RPE & Build Across
*Snatches Can Be Performed As Singles
*Snatches Can Be Performed As Power or Squat
*Last Snatch Goes Straight Into 3 Overhead Squats

Time

Metcon

For Time:

30 Alternating Dumbbell Snatches (50/35)
120 Double Unders*

*180 Single Unders

Time Cap: 12 Minutes

Rounds/Reps

Metcon

AMRAP 6:

12/9 Calorie Fan Bike
24 Air Squats

Rest 3 Minutes

AMRAP 6:
9/6 Calorie Fan Bike
18 Bodyweight Box Step-Ups (24”/20”)

Rest 3 Minutes

AMRAP 6:
6/3 Calorie Fan Bike
12 Box Jumps (24”/20”)

Time

Metcon

Teams of 2

For Time:
3 Rounds:
400m Team Run
16 Power Snatches (135/95)

Directly Into...

3 Rounds:
30 Synchro Toes To Bar
12 Front Squats (185/125)

Directly Into...

3 Rounds:
20 Synchro Lateral Barbell Burpees
8 Clean and Jerks (225/155)

Time Cap: 36 Minutes

*Partition Barbell Reps As Desired

Time

Metcon

For Time:

50/40 Calorie Row
300' Carry*
10 Rope Climbs*

Time Cap: 9 Minutes

*See Notes For Substitutions

Weight

Accessory

On The 4:00 x 4 Sets:

12 Bench Press
24 Banded Bicep Curls
12 Weighted GHD Hip Extensions*
24 Banded Tricep Pushdowns

*Substitution: 12 Barbell Good Mornings
*Hypertrophy Focused
*Review Videos For Demonstration
*Score = Bench Press Weight

Time

Metcon

On The 2:30 x 10 Rounds:

100m Run
8 Overhead Squats (95/65)
6 Box Jump Overs (30"/24")

Score = Slowest Round

Time

Metcon

Big Fan "Diane"

21-15-9 For Time:
Deadlifts (225/155)
Handstand Push-Ups
Fan Bike Calories*

*Ladies Calories: 18-12-6

Time Cap: 15 Minutes

Weight

Strength

On The Minute 1:30 x 9 Sets:

Sets 1,4,7 - :35 Max Push Jerks (RPE 8)*
Sets 2,5,8 - :25 Max Push Jerks (RPE 7)*
Sets 3,6,9 - :15 Max Push Jerks (RPE 6)*

*See Notes For Details
*Track Reps For Each Set In Notes
*See Below How To Track Weights Used

Sets 1,4,7 - Weight 1
Sets 2,5,8 - Weight 2
Sets 3,6,9 - Weight 3

Weight

Strength

On The 1:30 x 10 Rounds:

1 Power Clean + 1 Hang Power Clean*

*Build To A Heavy Complex
*Start At 6-7 RPE & Build Across

Rounds/Reps

Metcon

AMRAP 4:

4 Bar Muscle-Ups*
12 Crossover Double Unders*

Rest 2 Minutes

AMRAP 4:
4 Bar Muscle-Ups*
24 Double Unders*

Rest 2 Minutes

AMRAP 4:
4 Bar Muscle-Ups*
48 Crossover Single Unders*

*See Notes For Substitutions

Time

Metcon

For Time:

800m Run
60 Wallballs (20/14)
40 Line Facing Burpees*
60 Wallballs (20/14)
800m Run

Time Cap: 20 Minutes

*Review Video For Standard

Completion

Accessory

3 Giant Sets For Completion:

10 Strict Dips*
20 Prone Banded Hamstring Curl*
:30 Band Pull-Aparts

Rest As Needed Between Sets

*Dips: Matador Bar or Rings
*Review Videos For Standards

Rounds/Reps

Metcon

AMRAP 20:

15 Toes To Bar
75' Bodyweight Walking Lunge
15 Dual Kettlebell Deadlifts (70's/53's)
75' Bodyweight Walking Lunge

Time

Metcon

Teams of 2

For Time:
4,000/3,200m Row
300 Synchro Double Unders*
40 Wall Walks

*Partition Reps As Desired

Time Cap; 30 Minutes

*450 Synchro Single Unders

Reps

Strength

On The Minute x 8:

:20 Max Back Squats*
:40 Rest

Minutes 1&2: 6 RPE
Minute 3: Rest

Minutes 4&5: RPE 7
Minute 6: Rest

Minutes 7&8: RPE 8

*Score = Total Reps Across The 6 Total Sets
*Track Weight Used In Notes

Reps

Metcon

AMRAP 10:

50/40 Calorie Fan Bike

Directly Into...

10 Power Cleans (135/95)
10 Power Cleans (155/105)
10 Power Cleans (165/115)
Max Power Cleans (185/125)

*Athletes Change Own Barbell Weight