5 min x 5 rounds w/ 1 min recoveries of any combination of the below:

Bike, run, row, jump rope, speed ladder, shadow wrestle/box and heavy bag

Max rounds x 20 min:

Burpee, 25 reps

Back Squat, 15 reps, Men: BW, Women: 2/3 BW

3 rounds (21-15-9 reps) for time:

Handstand Push-up

Run, 400 meters

Pull-up

Rest day

“Elizabeth“

3 rounds, 21-15-9 reps, for time:
Clean , Men: 135#, Women: 95#
Ring Dip, Mod: Bar Dip, 30-21-15 reps

*Saturday, Nov 28 - CrossFit Group WOD only from 10am – 12pm

Gym closed

*Thursday, Nov 26, 2009

Thanksgiving Day

*Gym closed

“Fran“

3 rounds, 21-15- and 9 reps, for time:
Thruster, Men: 95#, Women: 65#
Pull-up

*Gym open from 6:30 - 11:30am only

“Angie”

For time:
Pull-up, 100 reps
Push-up, 100 reps
Sit-up, 100 reps
Squat, 100 reps

5 rounds for time:
Push-jerk, 15 reps, Men: 95#, Women: 65#
L pull-up, 15 reps

Rest day

3-5 reps x 5 sets:

Clean & Jerk

For time:

180 degree Burpee, 100 reps

“Cindy”

Pull-up, 5 reps, Mod: Body Row, 10 reps

Push-up, 10 reps

Squat, 15 reps

Run, bike or row for max distance each interval:

6 min on, 3 min off

4 min on, 2 min off

2 min on, 1 min off

30 sec on, 30 sec off

15 sec on, 15 sec off