endurance: rom movements for kettle bell

Warm-up:
(men 16 kg, women 8 kg)

10 Russian Swings

10 American Swings

10 Walking Swings

10 Swings Right/Left

10 Cleans Right/Left

10 Clean & Jerks Right/Left

10 Snatches Right/left

WOD (5 rounds)

20 Clean and Jerks

10 Knees to elbows

Durability:

10 wall squats 10 windmills (r/l) 2 sets

Griffin Performance Rowing/Ski Erg
Class

Warm up with a 5k row, then 4 rounds
of:
5-minute row (Set your monitor for a 5-minute time intervals workout with
unlimited rest)
25 sit-ups
5-10 push-ups
500 meter
ski

Stretch and done!

• 40 box jumps
• 40 pull ups
• 400 m run
• 50 push ups
• 50 sit ups
• 400 m run
• 60 thrusters 65/45
• 400 m run
• 50 DU
• 50 lateral jumps (over your
  barbell)
• 400 m run
• 40 push press 65/45
• 40 burpees

endurance: ROM – 1 m run

warmup: Practice Skills – bergner warmup progression

working capacity:

Santora”
Three rounds for reps of:
155 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

Durability:

100 flutter kicks
50 crunches

16 min Amrap

• 3 DL 225/155
• 4 TGU 35/20 kb/db 2right – 2left
  arm
• 5 TTB
• 20 DU

Happy Thanksgiving

” The 10 Little Indians”

Perform 1 then 2 then 3 of the following

Manmaker
SDLHP
Box Jump
Wall Ball

RUN 400m

Perform 4 then 5 then 6 of each of the above

RUN 400m

Perform 7 then 8 then 9 of the above

RUN 400m

10 Virtual Shoveling ( R/L)

Concept 2 Rowing with U Can Row Too – Terry Smythe

“Nutts“

For time:
10 Handstand push-ups
250 pound
Deadlift, 15 reps
25 Box jumps
50 Pull-ups
100 Wallball
200
Double-unders
Run 400 meters with a 45lb plate

Welcome Terry Smythe “U Can Row Too!”

leading us in a Ski Erg/Rowing WOD today!!

3000m pick drills and warmup

-3 rounds for time-

1000m row
500m ski erg
750m row
250m ski erg
500m row
250m ski erg

WOD FOR THE DAY!

• 20 Thrusters 95/65
• 40 burpees
• 400 m run * sub row 600m
• 40 pull ups
• Plank hold  60 sec.
• 800 m run * sub 1000m row
• 50 box jumps
• 100 DU
• 400 m run *sub 600m row
• 50 push ups
• 100 squats
• 400 m run * sub 600m row

Rowing Concept 2

Warm up 10 min.

Row 2000m
2o push ups
20 kb swings
Row 1000m
10 push ups
10 kb swings
10 situps
10 mountain climbers
500m row
5 pullups
5 burpees

CROSSFIT WOD:

endurance:  rom drills 1 m run

warmup:  30 squats/20 rollovers/ 30 oh squats
working capacity:

“Michael”

3 rounds

50 back extensions

50 situps

STRETCH!!!!

20 sec of work x 10 sec rest for 8
cycles (60 sec rest between rounds)

• squats (rx hold bottom of the squat for
  the rest portion)
• Handstand hold (wall)
• KTE
• Push ups 1. clapping 2. diamond 3. wide
  4. Egyptian 5. dive bomber 6.
  plyo-(leave feet and hands)7. High plank hold 8.
  Military