Monday

Veteran's Day Hero Wod

"The Chief"

(5) 3min amraps +1min Rest

3 power Cleans 135/95

6 push ups

9 air squats

(pick up where you left off after your 1 minute rest. We'll count total rounds plus reps at the very end)

The original post said: "Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country."

Tuesday

Deadlifts

3-3-3-3-3

B)Kaitlin's Bday Wod

29, 11, 6

Back Squats 135/95

Med Ball Sit Ups 14/10

Cal Row

Wednesday

Fixing The Overhead Squat & The Hand Stand Hold

B)Tabata for todays wod will be, Rotate through each station for a total of 8 rounds of 20 sec of Work, 10 sec of rest MAX Effort where applicable and if proper form can be maintained. With 1 minute of rest/transition time to the next movement. No score todays goal is Movement efficiency first, then consistency, followed by your best intensity.

Over Head Squat 45/35

L-Sit

Ring Rows (Flat as possible)

Hand Stand Hold

Row (Max Effort)

1minute of rest after 20/10 on all 5 stations for a total of 8 rounds.

Thursday

Split Jerk

1-1-1-1-1-1-1

Kat's Bday Wod

400m Run

25 KB Swings (Russian) 53/35

25 Box Jumps 24/20

25 Sit Ups

25 Burpees

25 Sit Ups

25 Box Jumps

25 KB Swings

400m Run

Friday

Rope Climb Skill

Double Under Skill

B)5 Rounds for time

15 KB or DB Thrusters DBs can be 45/25, KBs can be 44/26

50 Double Unders (150 Singles)

3 Rope Climbs

Saturday

"Love is a warm Blanket" Blanket drive. Bring your clean blanket(s) to donate to those in need. Workouts will be done in heats from 9-11am, Yoga from 11am-12noon, the more heats from 12-1pm along with Blanket sorting during that time.

Wods are available for both newbies, intermediate and advanced crossfitters. The following workouts will be held in heats.

Wod 1

"Cindy"

20 Min Amrap of

5 Pull Ups (may be scaled to banded pull ups, or rings rows)

10 Push Ups (Maybe scaled to push ups on knees, Bench or wall)

15 Squats

Wod 2

3 Rounds for time (12 minute time cap)

10 Dead Lifts L1 225/155, L2 135/95, L3 115/75, L4 53/35lb kettle bells

100 Double Unders/100 Singles

15 Burpees Over Bar

Wod 3

2 minutes of Butterfly situps (may scale to leg raises)

immediately followed by max plank on elbow (scaled may go on hands)

Bring a blanket, do the workout(s), you may do 1 and or you may do all. Members don't need to bring blankets but it is encouraged.