GROUP WOD

3 Rounds of:

1 min. Air Squats

1 min. 20' Shuttle Run forward/backward

1 min. Deadlift

1 min. Burpees

~  2 minute REST ~ THEN ~

TABATA SIT UPS

WOD

"KELLY"

5 ROUNDS FT

400m Run

30 Box Jumps 20"

30 Wallball Shots 20/14

   I decided to do something different this year, and get some SPARTAN & TOUGH MUDDER practice in!!  I'm thinking this might have to become an annual event where we have time to cook and eat GUILT FREE afterwards!!!

HAIRY'S OPENS AT 8:00 AM for PRE-WOD PROTEIN/CAFFEINE

WHEN:  Thanksgiving Morning
WHAT TIME:  8:30 AM
WHERE:  CrossFit Sebring
WHAT:  A "fun" 5K broken into (6) 800m runs OR rows with crazy obstacles at each station.  Ideal for beginners through advanced.

STATION 1:  10 BURPEES
STATION 2:  25 AIR SQUATS
STATION 3:  50 AB MAT SIT UPS
STATION 4:  25 WALKING LUNGES (ea. leg)
STATION 5:  20 TRICEP DIPS
STATION 6:  I'll surprise you!!

ANYONE IS INVITED TO COME PLAY......
& it's FREE!!!!! with plenty of parking!

WOD

TABATA

8 cycles of 20sec ON/10sec REST

Row

Sit Ups

Lunges with weight 25/15 lbs

KB Swings 35/25

Dips on parallettes

BENCHMARK WOD

"NANCY"

5 ROUNDS FT

400m RUN

15 OVERHEAD SQUATS 95/65LBS

WOD - On the minute for 30 MINUTES
Complete all (3) exercises under :60, rest until clock hits :00
TOTAL WOD IS 30 MINUTES

"Chelsea" (Benchmark WOD)

5 Pull Ups (may sub RING ROWS)

10 Push Ups

15 Squats

WOD

SKILL REVIEW:  SDHP (Sumo Deadlift High Pull)

"CHIPPER"

20 SDHP 75/55

30 WallBall Shots 20/14

20 Knees to Elbows

30 Box Jumps

20 KB Swings 45/35

30 Front Squats 75/55

20 Burpees

WOD

https://www.youtube.com/watch?v=nFb8suELmvs

20 min. GROUP CIRCUIT

30 sec. Reverse Lunges

1 min. Jump Rope

30 sec. Push Ups

1 min. Step Ups

30 sec. Sit & Stand

1 min. Lateral Up and Overs (VIDEO)

30 sec. Jumping Pull Ups or Ring Rows

https://youtu.be/nFb8suELmvs

PLEASE WATCH THE VIDEO FOR MODIFICATIONS AS WE DO NOT HAVE A GHD MACHINE!

WOD

STRENGTH:  THRUSTERS  5-5-3-3-3

METCON:  21 - 15 - 9

Wallball Sit Ups (feet anchored)

Wallball Shots "2 fer 1's"