Join us next Saturday, December 5th at 9 a.m., for the Hero WOD: Lumberjack 20 in order to honor the four fallen soldiers from Lumberjack CrossFit at Fort Hood, TX.

Today, Run, Row, Bike a 5K. Find something to do active and FUN, other than walking and shopping!

Rest Day

Enjoy this Thanksgiving Day with family, friends, loved ones and be thankful for the opportunity to be here and share life with our family, friends, and loved ones.

Warm Up:
500m Row

Dynamic Stretching

Skill:
Double Unders

&

Medicine Ball Clean

Power:
Deadlift 7×3

WOD:
Double Unders 50-40-30-20-10
Medicine Ball Cleans 25-20-15-10-5

If you do not have double unders you have two options. Use today as a skill day and work on Double Unders for 5 minutes in place of 50 Double Unders, then execute Med Ball Cleans. Then do 4 minutes of Double Under work and then Med Ball Cleans. And then 3, 2, and one minute. If you want the high caloric expeniture of continous work the scaled Double Under is a 5:1 ratio. Do 5 Single Unders for every Double Under.

CrossFit Sport

Warm Up:
400m Run

Dynamic Warm Up

&

Dynamic Stretching

Skill/Review:
Deadlift Technique

Resisted Band Runs
& Sprint Technique

WOD:
Deadlifts
12-9-6-3
30meter Resisted Band Sprint
1-2-3-4

Warm Up:
400m Run

15-12-9
Spiderman
Inchworm

Power/Skill/Sport:
Dead Bug For Time

WOD:
Man Makers (45/20)
12-9-6-3
60 Yard Shuttle Run
1-2-3-4

Ponte Vedra Girls LAX does “Winchester” and CRUSHES IT!!!!!!!

“Look Out Shoulders”
Warm Up:
400m Run

Dynamic Band Stretching

Power:
Overhead Squat
5×5

WOD:
5 Rounds for time
7 Power Snatch (95/65)
20 Overhead Walking Lunges (95/65)

Warm Up:
Dynamic Warm Up

Power/Skill/Sport:
Overhead Walking Lunge For Distance
(135/95)
2 attempts for total distance

WOD:
7:00 AMRAP
5 Clean to Thruster
10 Burpee’s

Rest 3 min.

Complete 2 more rounds of the Thruster and Burpee’s
(not the AMRAP itself just the 5 Thrusters and 10 Burpee’s)

Warm Up:
500m Row

3 Rounds:
10 PVC Overhead Squats
10 PVC Pass Thrus
10 DB Press
10 Sit Ups

Strength:
Back Squat
(10-8-6) 5×5

Press
(10-8-6) 5×5

Warm Up:
400m Run

Burgener Warm Up

WOD:
Deadlift (225/135) x21
100m Sprint
Deadlift x 15
100m Sprint
Deadlift x 9
100m Sprint

5 min rest

800m Sprint for time

5 min rest

400m Sprint for time

Warm Up:
400m Run

Burgener Warm Up
1 set with PVC
1 set with Bar

WOD:
“Jackie”
1000m Row
45# Thruster x 50
Pull Ups x 30

5 min rest

1 mile Run For Time