CrossFit – Thu, Nov 23

Crossfit Garage – CrossFit

Thanksgiving with the Girls (Time)

Today we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions.

Teams of 2

For Time:

Angie’s House

3 rounds:

20 Pull-ups

20 Push-ups

20 Sit Ups

20 Air Squats

Helen’s House

3 rounds

400 m run

21 Kettlebell Swings 53/35

12 Pull-ups

Fran’s House

45 Thrusters 95/65

Nancy’s House

2 Rounds

400 m Run

15 Overhead Squats 95/65 lbs

Grace/Isabel’s House

30 Ground To Overheads 95/65 lbs

Kelly’s House

2 Rounds

400 m Run

30 Box Jumps 24/20

30 Wall Balls 20/14

Post total time.

*Time cap 40 min

Thanksgiving With The Heros (Open Gym WOD) (Time)

For Time

“Murph’s House”

400 meter Run

25 Pull-Ups

50 Push-Ups

75Air Squats

Rest 1 minute

“Rankel’s House”

6 Deadlifts (225/155 lb)

7 Burpee Pull-Ups

10 Kettlebell Swings (70/53 lb)

200 meter Run

Rest 1 minute

“Bradshaw’s House”

2 Rounds of:

3 Handstand Push-Ups

6 Deadlifts (225/155 lb)

12 Pull-Ups

24 Double-Unders

Rest 1 minute

“Holleyman’s House”

3 Rounds of:

5 Wall Ball Shots (20/14 lb)

3 Handstand Push-Ups

1 Power Clean (225/155 lb)

Rest 1 minute

“Tommy V/Kalsu’s House”

12 Thrusters (135/95 lb)

5 Rope Climbs

9 Thrusters (135/95 lb)

3 Rope Climbs

6 Thrusters (135/95 lb)

1 Rope Climb

Rest 1 minute

“Hammer’s House”

5 Cleans (135/95 lb)

10 Front Squats (135/95 lb)

5 Jerks (135/95 lb)

20 Pull-Ups

Rest 1 minute

“Hidalgo’s House”

20 Squat Cleans (135/95 lb)

20 Box Jumps (24/20 in)

20 Weighted Alternating Walking Lunges With Overhead Plates (45/25 lb)

20 Box Jumps (24/20 in)

20 Squat Cleans (135/95 lb)
Wear a Weight Vest for Murph and Hidalgo’s Houses’ (20/14 lb)