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Partner

Announcements **Thanksgiving Week** Thursday (11/23) – 830am Class Only Friday (11/24) – 930am Class Only South Hall CrossFit – CrossFit Metcon (Time) Teams of 2 400m Partner Carry 20 Rope Climbs 400m Partner Carry 15 Rope Climbs 400m Partner Carry 10 Rope Climbs 400m Partner Carry Accessory Metcon (No Measure) 3 Sets 20 Dead Bugs […]

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Real Time

Announcements **Thanksgiving Week** Thursday (11/23) – 830am Class Only Friday (11/24) – 930am Class Only South Hall CrossFit – CrossFit Weightlifting Front Squat (3,2,1) Heavy 3 Heavy 2 Heavy 1 *12 Min Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 8 Power Snatch 115/75 8 Box Jump Overs 24/20

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New Job

Announcements **Thanksgiving Week** Thursday (11/23) – 830am Class Only Friday (11/24) – 930am Class Only South Hall CrossFit – CrossFit Metcon (Time) 5 Rounds 25 Push Ups 25 Sit Ups 30 Walking Lunge Steps*16 Min Cap – Rest 3:00 – 1-Mile Run (Time) Max Effort 1-Mile Run

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Narfran

South Hall CrossFit – CrossFit Metcon (Time) 9-15-21-15-9 Thrusters 95/65 Pull Ups Accessory Metcon (No Measure) 4 Sets :30 Handstand Hold 12 Medicine Ball Hamstring Curls

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Honda

South Hall CrossFit – CrossFit Weightlifting Deadlift (8×3 @ 80%) *Every 1:15 Metcon Metcon (Time) Teams of 2 7 Rounds Each 250m Row 10 Burpees*25 Min cap

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31 Heroes

South Hall CrossFit – CrossFit 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner #1 will perform the work listed above. Partner […]

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Eastside

South Hall CrossFit – CrossFit Metcon (3 Rounds for calories) 3 Rounds TABATA Row – Rest 4:00 –

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Speaker

South Hall CrossFit – CrossFit Weightlifting Deadlift (1×2, 7×3 @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 3 Power Snatch 155/105 15 Wall Balls 20/14

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Pathfinder

South Hall CrossFit – CrossFit Metcon (4 Rounds for reps) AMRAP 3 21 Overhead Squats 65/45 21 Burpee Over Bar Max 10m Shuttle Sprint Rest 3:00 AMRAP 3 18 Overhead Squats 75/55 18 Burpee Over the Bar Max 10m Shuttle Sprint Rest 3:00 AMRAP 3 15 Overhead Squats 95/65 15 Burpee Over the Bar Max […]

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Drop Back

South Hall CrossFit – CrossFit Weightlifting Front Squat (3/2/1) *12 min to find Heavy 3 Heavy 2 Heavy 1 Metcon Metcon (Time) 12-9-6-3 Clean & Jerk 135/95 – 200m Run-

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