For Time:

100 Power Cleans

At the top of every minute do 5 squat thrusts

then

100 Shoulder to Overhead

At the top of every minute do 5 squats

Choose weight:95,75,65,55 or 45

Maria 20:10 (55lb)

“Diane”

21-15-9 reps of:

Deadlift m:225lb f:145lb

Handstand Push Ups

Kate 6:59 (feet on box)

Elle 11:02 (feet on box)

Mo 7:13 (125/knee on box)

Keith 9:06 (feet on box)

Dan 5:40 (155/feet on box)

Mindy 5:44 (125/knee on box)

Roz 3:50 (65/feet on box)

Maureen 3:51 (65/feet on box)

Gina 5:18 (65/knees on box)

Mark 8:24 (Rx)

Steve M. 5:18 (Rx)

Joe T. 9:05 (Rx)

Dave 5:04 (Rx)

BriMole 7:28 (175/knees on box)

Tony 8:24 (Rx)

Mike 3:03 (165)

Sonya 5:40 (45/fet on box)

Steve T. 4:04 (feet on box)

Frank 4:50 (feet on box)

Tash 13:54 (Rx)

Kev 6:06 (185/feet on box)

Rich 4:36 (feet on box)

Julie 5:25 (65/feet on box)

Kelly 6:42 (135/feet on box)

Margot 6:12 (85)

Brian D. 11:13 (Rx)

Steve S. 9:02 (Rx)

Tokyo 6:10 (Rx)

Robby 8:41 (165)

Michelle 10:48 (135/feet on box)

Denise 6:36 (65/feet on box)

Michele 6:10 (45/15db)

Elizabeth 6:34 (75/feet on box)

Maria 6:15 (feet on box)

Tommy 3:47 (Rx)

“Fran”

For Time:

21-15-9

Thrusters m:95lb f:65lbs

Pull Ups

Kate 10:13 (Rx)

Robby 6:07  (75lb)

Elizabeth 10:53 (45lb/RR)

Dan 4:44 (65lb/RR)

Mo 8:33 (45/sm.band)

Michelle 10:37 (45lb/med.band)

Mindy 9:33 (55lb/sm.band)

Joe T. 6:15 (Rx)

Gina 5:53 (30lb/RR)

Rosie 6:28 (35lb/RR)

Bob 8:30 (15lb/RR)

Maureen 6:38 (35lb/med.band)

Roz 7:05 (45lb/sm.band)

Tony 6:13 (Rx)

Dre 6:44 (Rx)

Steve T. 7:46 (105lb thruster)

Steve S. 7:00 (Rx)

Frank 7:20 (Rx)

Mark 5:20 (Rx)

Dave 5:53 (Rx)

Margot 5:35 (35lb/jump)

Tokyo 6:00 (Rx)

Michele 6:07 (30lb/RR)

Janet 6:40 (25lb/RR)

Tash 14:54 (45lb)

BriMole 8:40 (75lb/jump)

Kev15:58 (75lb/med.band)

Brian D. 4:53 (Rx)

Tom H. 6:36 (Rx)

Tommy 3:49 (Rx)

Sunday afternoon at 3 o’clock come on in and hit a

WOD you missed or do some strength training or work

on a skill that you are trying to improve or hit a mobility

WOD!! So many “or’s”…one has got to be for you!!!!

Saturday morning team WOD!!!!

On th minute for 20 minutes complete:

3 Snatch Grip Deadlift

3 Hang Power Snatch

3 Overhead Squats

m:95lb f:65lb

If you canot complete the 9 reps in the minute

continue on as a 20 minute AMRAP

Thanksgiving Day Team WOD at 11 A.M.

Gobble Gobble!!

For Time:

1000 Meter Row

Then

3 Rounds For Time of:

20 Overhead Squats m:75lb f:55lb

20 Strict Ab Matt Sit Ups

20 V-Twist m:45lb f:25lb

Warm Up:

Deadlift

1x1x1x1x1

WOD:

“Cindy”

Complete as many rounds in 20 minutes as you can of:

5 Pull Ups

10 Push Ups

15 Squats

or

“Mary”

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 Pistols (alternating legs)

15 Pull Ups

“County Fair”

1 minute rest between rotations

**Couplets
5 Push press (95/65) – 5 Sit ups

5 Wall ball (20lb-10′/14lb-9′)- 5 Box jumps 20″

5 Squat Cleans (95/65) – 5 Double unders

5 KB Snatches (35/26)- 5 Burpees

* Score is total number of rounds from all 4 couplets.