Thanksgiving WOD at 9am!!
Friday: Open Gym 8-11am. WOD at 8:15am, or do your own thing.
**All other classes cancelled Thursday and Friday.
Regularly scheduled Open Gym on Saturday 8-9am.
BURN THE TURKEY
*Do the WOD alone or with a partner!
**Complete any 5 of the 7 workouts below and rest as needed between workouts:
Workout 1:
8-6-4-2
Thruster (135/95)
Bar Muscle Up
Goal: Sub 8 min
Workout 2:
“Flight Simulator”
Unbroken Double Unders for time
10-20-30-40-50-40-30-20-10
Goal: Sub 7 min
Workout 3:
AMRAP 5 min
50′ Kettlebell Farmers Carry (70’s/53’s)
Double Kettlebell Deadlift (start at 2 reps and increase by 2 reps at the completion of each 50′ farmers carry)
Workout 4:
50 Burpee Pull Up
Goal: Sub 8 min
Workout 5:
3 Rounds
20 Kettlebell Swing (70/53)
20 Goblet Squat (70/53)
Goal: Sub 8 min
Workout 6:
Tabata Bike
8 Rounds of :20 sec of work and :10 sec of rest for max calories
Workout 7:
3 Rounds
20/17 Cal Row
15 Abmat Sit Up
10 Dumbbell Push Press (50’s/35’s)
Goal: Sub 9 min
CrossFit Reserve 