Happy Thanksgiving

WU
Athletes Choice
WOD
3 rounds AQAP
20 Burpee Broad Jumps
20 Pullups
PWOD
Stretch

Cluster

WU
Athletes choice
Skill
Work on Muscle Ups 10 min
WOD
Cluster
10 rounds AQAP
5 Clusters (squat clean thruster) 135/95
5 HRPU
PWOD
Stretch

CrossFit Bren Mar will be closed this week due to the Thanksgiving holiday. However, a WOD will be posted daily for your use. Please remember those in or military who cannot be with their families on this day. Happy Thanksgiving!

Monday...

WU
3x8 CFWU
Strength
5x3 Strict press
WOD
12 min AMRAP
5 Front Squat 135/95
10 KBS @ 2/1.5
15 Box Jumps
PWOD
Mobilize

Inverted dumbbell

WU
Athletes choice
Strength
1x20 Bench press @70%
WOD
12 min AMRAP
9 Inverted Burpees
10 Dumbbell power cleans @65/40
12 Jump knee tuck
PWOD
Mobilize

Tabata Rest

WU
Farmers walk 50/30 dumbbells
Hold bottom of squat 30 sec x 3
WOD
Tabata
V Sit
Plank hold
PWOD
Stretch/Mobilize

Run or Row

WU
Slow jog 400m
25 Jumping Jacks
Arm Circles 30 sec
Forward, backward, big, small
Strength
3x45 sec handstand hold
WOD
5 rounds AQAP
Run 200m or Row 250
20 Pushups
Run or row same
20 situps
Run or Row
20 squats
Run or Row
20 KBS 1.5/1
PWOD
STRETCH EVERYTHING!

Wish I was Lighter

WU
25
Good mornings 45/33
25 Jumping Jacks
Run .5 miles
Strength
Front Squat
3x3 @80% 1 RM
WOD
5 Rounds AQAP
4 Wall Walks
20 Walking Lunges 45/25 with plate overhead
15 Toes to Bar
PWOD
Stretch

Cindy

WU
2 rounds
30 sec each
Plank hold then Left, Right hold
Hand stand
Bottom of squat
10 toes to bar
Strength
5x5 back squat @65% 1RM
WOD
"Cindy"
20 min AMRAP
5 Pullups
10 Pushups
15 Air Squats
PWOD
Mobilize

Minutes Count

WU
2X10 CFWU
C2B Pullups and
Alternating Superman instead of regular pullups and Back Extra
Strength
EMOM 4 minutes
3 C&J @ 75%
WOD
EMOM 10 Minutes
Row 225m
Then
EMOM 4 minutes
10 Back Ext
PWOD
Mobilize

Corrected WOD 3 2 1 1 2 3

WU
AC 10 Min
Strength
3x3
Slow Goblet Squat 2/1.5
WOD
1 Round AQAP
3,2,1 1,2,3
3 Rope climbs
30 Wallballs 20/14
2 Rope climbs
20 GHD Situps
1 Rope climb
10 Thrusters 95/65
1 Rope climb
10 Thrusters 95/65
2 Rope climbs
20 GHD Situps
3 Rope climbs
30 Wallballs 20/14
PWOD
Stretch/Mobilize

1 2 3 3 2 1

WU
AC 10 Min
Strength
3x3
Slow Goblet Squat 2/1.5
WOD
1 Round AQAP
1,2,3,3,2,1
1 Rope climb
30 Wallballs 20/14
2 Rope climbs
20 GHD Situps
1 Rope climb
10 Thrusters 95/65
1 Rope climb
10 Thrusters 95/65
2 Rope climbs
20 GHD Situps
3 Rope climbs
30 Wallballs 20/14
PWOD
Stretch/Mobilize

Double your Fun

WU 2 rounds
10 Each
Box jumps 20"
HRPU
Wallball situps
Wall squats 45/33
Skill 10 Min
Handstand Walk
WOD
Double your Fun
4 rounds AQAP
30 Double Unders
LSitHold 15 sec
9 Burpees
30 Double Unders

Clean and Jump

WU
CFWU 3cum
20,16,12,8,4
Calorie row
Squat Clean
Box jump 24/20
PWOD
Roll out

Sit Jerk

WU
Burgner Warm Up
Strength/Skill
Work on snatch technique
Snatch Balance
5x5 @ 60%
WOD
5 rounds for time of
Row 500m
Abmat Situps 10
PushJerk 21 @ 75/35

Breaking up with Fran

Courtesy CrossFit Forward
WU
10 Each @ 45/33
Wall Squat
Strict Press
Walking Lunges (PER LEG)
T2B
Skill
5 min
Muscle Up Progression
WOD
Breaking Up With Fran
3 Rounds AQAP 1 min rest between rounds.
Score: Total time including rest periods.
7, 5, 3
Thrusters @95/65
Pullups
PWOD
Row 1000

Victoria

WU
10 each
Medball clean
KB pass through 1/.5
Turkish get up (5 per side)
WOD
"Victoria"
5 rounds for time of:
10 Thrusters, 95/65
14 Box Jumps, 24/20
12 SDLHP, 95/65
12 Burpees
27 Kettlebell Swings, 53/35