November 2022

6:30-9 am CrossFit Total Back squat, 1 repShoulder press, 1 repDeadlift, 1 rep Scale:Back squat 3-3-1-1 repsShoulder press 3-3-1-1 repsDeadlift 3-3-1-1 reps

6:30-9 am Jackie scaled-For time: 1,000-meter row50 thrusters30 pull-ups ♀ 22 lb ♂ 35 lb Scale:For time: 800-meter row35 thrusters20 assisted pull-ups ♀ 12 lb ♂ 22 lb

8-9 am 6-8 kb snatch to windmill6 scap pull-upsRest 20 seconds12-16 gorilla kb rows6 scap pull-upsRest 30 seconds8 kb clean to squat, 1 arm swing, 1/2 fig 8, snatch6 scap pull-ups

Special Thanksgiving WOD 8-9 am Thanksgiving WOD:“Thanksgiving Dinner”Cocktails:600meter runAppetizers:5 Rounds of5 pull ups10 push ups15 squatsMore Cocktails:4 Rounds of8 DB Thrusters10 KB SwingsThanksgiving Dinner:3 Rounds of15 Box Jumps15 Knees to ElbowsFamily Argument:2 Rounds of:20 Wall Balls30 Sit UpsDessert25 Burpees

6:30-9 am Complete as many rounds as possible in 12 minutes of:10 GHD sit-ups10 left-arm dumbbell snatches10 right-arm dumbbell snatches ♀ 25-lb DB ♂ 40-lb DB Scale:Complete as many rounds as possible in 12 minutes of:15 sit-ups10 left-arm dumbbell snatches10 right-arm dumbbell snatches ♀ 15-lb DB ♂ 25-lb DB

21-15-9 reps for time of:Echo Bike caloriesSnatches ♀ 55 lb ♂ 75 lb scale:15-12- 9 reps for time of:Echo Bike caloriesSnatches ♀ 35 lb ♂ 45 lb

8-9 am 18-15-12-9-6-3 reps for time of:Box jumpsRing push-ups ♀ 24-in box ♂ 30-in box Scale:15-12-9-6-3 reps for time of:Box jumpsRing knee push-ups♀ 15-in box ♂ 20-in box

6:30-9 am MaryComplete as many rounds in 20 minutes as you can of: 5 handstand push-ups10 single-leg squats, alternating15 pull-ups Scale:Complete as many rounds in 10 minutes as you can of:5 push-ups10 squats15 ring rows

6:30-9 am 4 rounds for time of:1 minute L-sit hold, bent knees400-m run Scale:3 rounds for time of:1 minute seated leg raises400-m run

8-9 am 5 rounds for time of:5 deadlifts10 burpees ♀ 155 lb. ♂ 225 lb. Scale:5 rounds for time of:5 deadlifts5 burpees ♀ 95 lb. ♂ 135 lb.