"FRAN"

STRENGTH:

THRUSTER (4×4)

WOD:

“FRAN”

21-15-9

THRUSTERS (95/65)

PULL-UPS

 

THREE 8 MINUTE PARTNER WOD AMRAP's

WOD:

IN TEAMS OF 2, COMPLETE THE FOLLOWING AMRAP’S IN ANY ORDER WITH ONE ATHLETE WORKING AT A TIME:

8 MIN AMRAP:

20 CALORIE ROW

20 MED BALL CLEANS (20/14)

20 SPRINTER SIT-UPS

– REST 2 MINS –

8 MIN AMRAP:

30 RUSSIAN KBS (53/35)

30 GOBLET SQUATS

30 PUSH-UPS

– REST 2 MINS –

8 MIN AMRAP:

40 DOUBLE UNDERS

40 JUMPING LUNGES 

40 PUSH PRESS (45/35, unloaded bar)

**PLEASE DO NOT DROP THE BAR**

TURKEY BURN!

We hope everyone had an enjoyable Thanksgiving and got time to spend with their families. We will be running 8, 9 & 10 AM classes today. Please come in and burn off all those Thanksgiving day calories with the following:

WOD:

"TURKEY BURN"

FOR TIME:

800 METER RUN

– THEN –

50 FRONT SQUATS (BODYWEIGHT)

50 BURPEES OVER BAR

50 WALL BALL SHOTS (20/14)

50 AMERICAN KBS (53/35)

50 MED BALL SIT-UPS (20/14)

– THEN –

800 METER RUN

HAPPY THANKSGIVING!

Happy Thanksgiving to all our members, coaches & their families! We will be running 8 & 9 AM classes today. Come in and hit a WOD from 2009 that CrossFit Montgomery in Gaithersburg, Md. put together… it might just be worse than Murph!

WOD:

FOR TIME: (45:00 CAP)

5 ROUNDS:

5 PULL-UPS

10 PUSH-UPS

15 SQUATS

– THEN –

4 ROUNDS:

8 HANDSTAND PUSH-UPS

15 RUSSIAN KBS (53/35)

– THEN –

3 ROUNDS:

15 BOX JUMPS (24/20)

15 TOES TO BAR

– THEN –

2 ROUNDS:

20 WALL BALL SHOTS (20/14)

30 SIT-UPS

– THEN –

1 ROUND:

100 DOUBLE UNDERS

"MOOSE"

HERO WOD:

"MOOSE"

FOR TIME: (35:00 CAP)

1,000 METER ROW/800 METER RUN

– THEN –

10 RFT:

7 BAR FACING BURPEES

3 THRUSTERS (95/65)

– THEN –

* 1,200 METER RUN WITH MED BALL (20/14)

* 1,200 meter loop – West on Brooklyn Ave, North (right) on Seaford Ave, East (right) on Detroit Ave, South (right) on Forest Ave, West (right) on Brooklyn Ave back to CFM.

PFC. Cody O. Moosman, of Preston Idaho, died on July 3, 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moorman, who believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred.

He was assigned to the 1st Battalion, 28th Infantry Regiment, 4th Infantry Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas. His family issued as statement saying their son told them starting in the third grade that he had wanted to be in the Army. He joined in 2010, at the age of 22, and loved the idea of protecting his fellow citizens. He was an avid hunter and fisherman and had completed his Eagle Scout badge. Moorman's unit was deployed in a resistive region near the border with Pakistan.

10 rounds represents his joining the US Army win 2010. 7 represents the month he was killed in action (K.I.A.); 3 represents the day.

The oldest mention found of this WOD, including from Ready Set Beast, credits "Bear River CrossFit" as the originator.

HANG CLEAN

STRENGTH:

HANG CLEAN (3X3)

WOD:

10 MIN AMRAP:

5 POWER CLEANS (135/95)

10 FRONT SQUATS

– REST 1 MIN –

5 MIN AMRAP:

10 JUMP SQUATS

10 RING PUSH-UPS

* There will be two scores for the WOD. Rounds/reps from the first 10 min AMRAP and rounds/reps from the second 5 min AMRAP.

BODYWEIGHT/KB LADDERS

WOD:

FOR TIME:

ROW 500 METERS

– THEN –

LADDER 1:

10 AMERICAN KBS

1 CHEST TO BAR PULL-UP

10 AMERICAN KBS

2 CHEST TO BAR PULL-UPS

10 AMERICAN KBS

3 CHEST TO BAR PULL-UPS

… continue with 10 American KBS & adding 1 C2B pull-up until you reach 10 American KBS & 10 C2B pull-ups.

– THEN –

LADDER 2:

10 DOUBLE UNDERS

1 BURPEE

10 DOUBLE UNDERS

2 BURPEES

10 DOUBLE UNDERS

3 BURPEES

… continue with 10 double unders & adding 1 burpee until you reach 10 double under & 10 burpees.

– THEN –

ROW 500 METERS

DEADLIFT/BOX JUMP

** JUST A REMINDER THAT THE 8:30 CLASS WILL BE CANCELLED TONIGHT (11/17) FOR A COACHES MEETING. 7:30 WILL BE OPEN GYM TIME AND A COACHES ONLY WOD **

STRENGTH:

DEADLIFT (4X3)

– SUPERSET WITH –

BOX JUMPS (4X3)

WOD:

10-1 HANG POWER SNATH (95/65)

1-10 RING PUSH-UPS

– THEN –

10-1 FRONT SQUAT

1-10 PULL-UPS

CFM's "TRIPLE 2"

WOD:

CFM’s “TRIPLE 2”

FOR TIME:

2,000 METER ROW

200 DOUBLE UNDERS

2 MILE RUN

* 40:00 TIME CAP