Endurance:  Dynamic Drills – 1 mile run

Warm Up:  Turkish Get Ups 10 minutes

Strength & Stamina:  6 rounds

• 3 Thrusters @ 90% 1 RM
• 10 Shoulder Press w/dumb bells
• 10 Clapping Push Ups

Working Capacity:   5 rounds

“Fancy Nancy”

• 4 Down & Back Gym laps
• 20 OH Squats

Durability:

• 3 minute plank hold
• 1 minute side plank hold (r)
• 1 minute side plank hold (l)

Cross Fit Griffin – Yoga with Lewis Mota

Warm Up:  Dynamic Drills/ 1 mile run

Durability / Depletion:   

5 rounds:  10 renegade rows, 10 Squat Cleans, 10 Thrusters

Run 1 mile

Endurance:  Dynamic Drills – 1 mile run

Filthy Fourty….eight! 
Guess who’s forty, just you wait!!

• 48 Wall Balls
• 48 Box Jumps
• 48 Push Press
• 48 KB Swings
• 48 Deadlifts
• 48 Sit ups
• 48 Pull Ups
• 48 Push Ups

Thank you all for celebrating with me:) 

Happy Thanksgiving! 

Thanks to all Crossfit Griffin Members and their families! 

Enjoy a warm and peaceful Thanksgiving!

Kettle Bell Strength & Conditioning

Endurance:  Dynamic Drills/ Synovial Fluid Warm Up

Warm Up Kettle Bell:  30 – 3 level swings

WOD:  20 sec EDT x 10 sets of each rep; complete reps with remaining seconds as rest.

• Hindu Pushups 3
• Goblet Squats 6
• Romanian Deadlift 6
• Thrusters 5
• Burpee SDLHP 3

Core & Durability:

• 40 KB Situps

Endurance:  Dynamic Drills/5 laps in gym; long side run, short side lunge

Warm Up:  30-20-10 Wall Balls/GHD Situps

Working Capacity:   5 rounds

• Military Press KB 35 lb. each arm  x20
• Pull Ups x20

Durability:   C2 Rower

• 800 m; 60 sec rest x 2
• 400 m; 45 sec rest x 4
• 200 m; 30 sec rest x 6
• 100 m; 15 sec rest x 8

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  30 Squats / 20 Rollovers/ 30 OH Squats

Working Capacity:   10-9-8-7…..3-2-1

“OUCH!”

• Squat Clean 95 #
• Push Press 75#
• OH Squat 75#

Core & Durability:

• 50 GHD
• 50 Back Extensions

Yoga – Luiz Mota

Warm Up:   Run 800M. 

Work Capacity:  2 rounds as quick as possible:

1000 M row, 50 burpees, 50 ring dips

Durability:   Run 1 mile

CrossFit Kids

Porch
7 rounds
Run 300M
7 Front Squat 25-35#