Black Friday Partner WOD

Unwritten – CrossFit Functional

Metcon (Time)

With a partner

100 cal bike

150 wall balls

100 cal row

200 push ups

100 cal erg

200m tire flip

Happy Thanksgiving!

Unwritten – CrossFit Functional

Metcon (Time)

Thanksgiving With The Girls

For Time

“Angie’s” House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

“Helen’s” House

400 meter Run

21 Kettlebell Swings (53/35 lb)

12 Pull-Ups

“Fran’s” House

15 Thrusters (95/65 lb)

“Nancy’s” House

400 meter Run

15 Overhead Squats (95/65 lb)

“Grace/Isabel’s” House

20 Ground-To-Overheads (95/65 lb)

“Kelly’s” House

400 meter Run

30 Box Jumps (24/20 in)

30 Wall Balls (20/14 lb)

SHOW UP, EVEN ON RUNNIG DAY!!

Unwritten – CrossFit Functional

Skill

15 min to work on skill

1-Mile Run (Time)

Max Effort 1-Mile Run
rest 5 min

1-Mile Run (Time)

Max Effort 1-Mile Run
try to match 1st mile time

Tuesday

Unwritten – CrossFit Functional

Sumo Deadlift (5 X 5)

build through sets – heavy but not max!

2 min clock

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
For larger classes, second group starts right after 1st group gets off the rower.

Monday

Unwritten – CrossFit Functional

Power Snatch (8 X 1)

8 min EMOM

build if it feels snappy

Metcon (Time)

3 rounds for time

10 power cleans 125/185

20 alt pistols

400 run

Rounds should not take longer than 5-6 min max. If after the first round it took you longer than 6, modify clean weight! Goal is to finish

18 min cap

pistol modifications – banded/assistance with side of rig/pistols to a box

Friday

Unwritten – CrossFit Functional

Clean and Jerk (1 X 1)

16 min to build to heavy single

Metcon (Time)

5 rounds of

2 rope climbs

12/15 cal erg

10 burpee box jump overs

20 min cap

Thursday

Unwritten – CrossFit Functional

Skill

15 min skill work OR

4 sets of

8 strict pull ups – (negatives if you don’t have pull ups)

6 strict dips (difficult band if needed)

Metcon (Time)

3 rounds for time

50 ft SA OH walking lunge (r)

50 ft SA OH walking lunge (l)

20 CTB

75 du’s

50/70

modifications for CTB – pull ups/banded strict pull ups OR ring rows

20 min cap

Wednesday

Unwritten – CrossFit Functional

Deadlift (10 X 3)

10 min EMOM @ 70%

3 sec descent for each

Metcon (AMRAP – Rounds)

10 rounds of

30 sec hard bike

1:30 min rest

Tuesday

Unwritten – CrossFit Functional

Bench Press (5 X 5)

75%

12/15 cal erg sprint after each set

2:30 clock

Metcon (Time)

21-15-9

Cal row

alt DB snatches 50/70

12 min cap

Monday

Unwritten – CrossFit Functional

Snatch (7 X 1)

7 min EMOM

Complex – Snatch + 2 OHS

stay at 75% throughout

Metcon (Time)

30-20-10

shoulder to overhead 75/115

400 run after each set