WOD

A) Coaches Choice Warm-up

B) 3 Sets
Hollow Body Rock x15-20 Sec
10 Sec Ring Dip Negative x3
Wide Grip Strict Pull-up x7-10

C) 3 Sets For Total Time Do
9-7-5 Reps Of:
Hang Power Clean (135/95)
Pull-up
rest 2 min
50 Double Unders
20 Deadlifts (185/125)
rest 2 min

A) 5 Minutes Of Coaches Choice
+
2 Sets
Stiff Legged Deadlift x5
Push Press x5
Hang Muscle Clean x5
Push Jerk x5
Tall Clean x5
Split Jerk x5

B) 5 Sets
Power Clean + Front Squat + Hang Squat Clean + Split Jerk

*Build in weight over the course of 5 sets.

C) 4 Rounds For Total Time Do:
12 Cal Assault Bike
15 Kettlebell Swings (53/35)
rest 20 sec
100ft Sled Push
20 Push Press (95/65)
rest 1 min

A) 2 Sets
Bear Crawl x30ft
Crab Crawl x30ft
PVC Close Grip Overhead Squat x5
Push-up + Inch Worm x4

B) 3 Sets
Single Arm Ring Push-up Hold x20-30 sec ea. arm
rest 1 min
Alt DB Press x5 ea. arm @3131 + DB Press x8
rest 2 min

C) For Time:
30 Cal Row
40 Overhead Squats (95/65)
50 Toes To Bar
60 Push-ups

*At every 2 min mark, you must stop and do 10 Wall Balls.

A) Coaches Choice Warm-up

B) 3 Sets
Man Maker x5
rest 2 min

Man Maker = DB Push-up + Renegade Row Right + Renegade Row Left + DB Hang Squat Clean + Push Press

C) 3 Sets
AMRAP In 5 Min Of:
20 Walking Lunges
20 Sit-ups
3 Wall Climbs
1 Rope Climb
rest 3 min

*Scale rope climbs to 10 pull-ups

A) 3 Sets
Snatch Grip Stiff Legged Deadlift x5
Hang Power Snatch x5
Power Snatch x5
+
2 Sets
V-up x10
L-Sit x5.5.5

B) “2016 Regional Events 4”
For Time:
104 Wall Balls (20/15)
52 Pull-ups
rest 2 min
“2016 Regional Event 5”
4 Rounds For Time:
28 Pistols
15 Power Cleans (115/80)

*Be mindful with scaling this workout for yourself. There are a lot of pistols and if you have not practiced or haven’t done pistols recently, please do not make this your first workout back doing them. Do weighted single leg box squats or step-ups to modify.

Happy Thanksgiving!!

No Classes Today.

Good luck to those running the Massapequa Turkey Trot!

Enjoy the day with family and good food!

We are thankful to have you as part of the CFSI family!

-Danny, Camilo, Jenni, Rich and Steve

A) Coaches Choice Warm-up

B) 3 Sets
Muscle-up x2-5
GHD Sit-up x15
5 Sec Pistol Negative x3 ea. leg

C) 4 Sets, Ea. For Time Of:
12 Ring Dips
15 Sumo Deadlift High Pulls (95/65)
18 Games Standard Box Jumps (24″/20″)
rest 2:30