Choose One:
#1
5 Rounds
15/12 Calories on Assault Bike
12 DB Thrusters 35#/25#
100 ft. Sled Push 205#/175#
35 Double Unders
10 pull Ups
5 Burpees
Post time.
#2
3 Rounds
500m Row
15 Deadlifts 95#/65#
12 Hand Release Bent Over Rows
9 Hang Power Cleans
6 Front Squats
3 Press
200m Run
Post time.
#3
5 Sets
12 DB Walking Lunges *AHAP
+
Bench Press 3,3,3,3,3 *AHAP
Post loads.
Level One
“CrossFit Total”
3 attempts at each movement for max load for each.
Back Squat
Deadlift
Press
Post load for each and total.
Level Two
Front Squat 5,5,5,5,5 *AHAP
+
4 Rounds
50 Double Unders
15 GHD Sit Ups
Post load and time.
Old School
“Jerry”
2000m Row
1 MIle Run
2000m Row
Post time.
HAPPY THANKSGIVING!
AMRAP in 35 minutes
200m Run
500m Row
200m Run
100m Walking Lunges
200m Run
100m Farmers Walk 2@53#/35#
200m Run
25 Calories on Assault Bike
200m Run
30 Box Jumps 20″
200m Run
50 ft. Burpee Broad Jumps 6’/4′
200m Run
30 Wall Ball 20#/14#
Post rounds plus reps completed.
Reminder: Ther is NO 5:15 am Class tomorrow. The gym opens at 7:00 am.
Reminder: We will only have a 8:30am class tomorrow, Thanksgiving Day. All are welcome.
The gym will open Friday at 7:00am.
Level One
4 Rounds
250m Row
7 Thrusters 75#/55#
10 Alternating Front Rack Lunges Steps
7 Pull Ups
10 Squat Thrusts
200m Run
Post time.
Level Two
4 – 6 – 8
Wall Walks
HSPU’s
50 – 70 – 50
Double Unders
Calorie Row
12 – 15 – 12
Clean and Jerks 155#/105#
CTB Pull Ups
Post time.
Weight Vest Wednesday 20#/14#
1 Mile Run
+
3 Rounds
15 DB Squat Cleans 35#/25#
20 DB Walking Lunges
15 Push Jerks
+
1 Mile Run
Post time.
Reminder: Thursday, Thanksgiving Day, there will be a 8:30am class only. No 5:15am class on Friday. The gym will open at 7:00am Friday with regular class schedule from then on.
Level One
5 Sets
5 Back Squats *AHAP
10 Skater Plyos R+L=1
10 GHD Sit Ups
10/6 Weighted Push Ups *AHAP
5 Strict Pull Ups
20/15 Calories on Assault Bike
Post loads.
Level Two
Snatch *AHAP
+
Bench Press 5 X 3
*All sets at 90% 1R
Post loads.
Old School
10 Rounds
200m Run
Odd Rounds:
20 Russian KB Swings 53#/35# + 5 Burpees
Even Rounds:
20 Goblet Squats + 5 Pull Ups
Post time.
Notice: Class schedule for this holiday week: Thursday, Thanksgiving Day, 8:30am only. Friday the gym opens at 7:00am and the regular class schedule applies for the remainder of the day.
Level One
800m Run
+
3 Rounds
10 Clean and Jerks 115#/75#
10 Front Squats
10 Pull Ups
+
600m Run
+
3 Rounds
10 Deadlifts 205#/125#
15/10 Push Ups
30 Double Unders
+
400m Run
Post time.
Level Two
5 Rounds
20 Calories on Assault Bike
2 Rope Climbs 15′
8 DB Hang Squat Cleans 50#/35#
10 GHD Sit Ups
200m Run
Post time.
Old School
“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Sit Ups
+
“Jackie”
1000m Row
50 Thrusters 45#/35#
30 Pull Ups
+
800m Run
Post time.
Notice: This holiday week’s class schedule is as follows: Thursday, Thanksgiving Day, 8:30am class only. Friday starts with Open Gym at 7:00am and then regular class schedule after that.
Choose One:
#1
1500m Row
+
3 Rounds
100 ft. Sled Push 25#/175#
25 Goblet Squats 53#/35#
25 Double Unders
+
1000m Row
+
3 Rounds
100 ft. Sled Push
25 KB Deadlifts
25 Double Unders
+
500m Row
Post time.
#2
21 Thrusters 95#/65#
21 Pull Ups
400m Run
30 Box Jumps 20″
30 Wall Ball 20#/14#
400m Run
21 KB Swings 53#/35#
12 Pull Ups
50 Sit Ups
50 Double Unders
25 Burpees
Post time.
#3
Overhead Squat 3,3,3,3,3 *AHAP
+
Push Press 3,3,3,3,3 *AHAP
Post loads.
Level One
5 Rounds
350m Row
15 Wall Ball 20#/14#
5 Burpee Pull Ups
30 Double Unders
Post time.
Level Two
5 – 7 – 9
Muscle Ups
Thrusters 135#/95#
Burpees Over Bar
– Rest 2 minutes –
3 Rounds
20 Calories on Assault Bike
15 Front Squats
10 Chest to Bar Pull Ups
– Rest 2 minutes –
300 Double Unders
Post time minus 4 minutes.
Old School
AMRAP in 30 minutes
350m Row
25 Sit Ups
20 Plate Clean and Press 35#/25#
15 Squat Thrusts onto Plate
100 Single Unders
post rounds and reps.
Level One
EMOM for 15 minutes
1st minute: 5 Bench Press *AHAP
2nd minute: 12 GHD Sit Ups
3rd minute: :10 Hold at top of Pull Up X 2
+
5 Sets
12/10 Calories on Assault Bike
5 KB Squat Jumps 2@35#/26# 6″
10 KB Push Press
– Rest 1 minute –
Post load and time minus 4 minutes.
Level Two
Clean and Jerk *AHAP
+
3 Rounds
200m Farmer’s Walk 2@53#/44#
100m Med Ball Carry (at chest) 30#/20#
Post load and time.
Old School
4 Rounds
400m Run
12 DB Thrusters 35#/25#
12 Ring Rows
12 DB High Carry Walking Lunges
12 DB Floor Press
Post time.
Level One
21 – 18 – 15 – 12 – 9 – 6
Calorie Row
Russian KB Swings 53#/35#
Overhead Walking Lunges 35#/25#
X2 Sit Ups
X2 Double Unders
* 200m Run after every round.
Post time.
Level Two
AMRAP in 8 minutes
5 Power Snatches 115#/85#
30 Double Unders
5 Bar Muscle Ups
10 Split Squat Jumps R+L=1
– Rest 3 minutes –
AMRAP in 8 minutes
200m Run
15 GHD Sit Ups
5 Burpee Broad Jumps 6′
– Rest 3 minutes –
AMRAP in 8 minutes
15 Calories on Assault Bike
10 Back Squats
5 Push Jerks
Post rep total for each.
Weight Vest 20#/14#
3 Rounds
800m Run
4 50 ft. Bear Crawl w/3 Burpees
10 Pull Ups
50 Squats
Post time.
La Mesa Workout Blog 