24-Minute AMRAP
w/PARTNER

200m RUN P-1 carries ball 100m, P-2 carries ball 100m
P-1   20 WALL BALL SHOTS
P-2  GLUTE BRIDGE WALL CLIMB (THEN SWITCH)

ONLY COUNT GLUTE BRIDGE WALL CLIMB REPS FOR TEAM TOTAL

ONE CLASS TODAY - 9:00 AM ONLY!!!

I decided to do something different this year, and give all of you a chance to sleep in just a little before the fun begins!! I'm thinking this might have to become an annual event...It's still a 5K, just broken up with a few goodies!

WHEN: Thanksgiving Morning

WHAT TIME: 9:00 AM

WHERE: CrossFit Sebring

WHAT: A fun 5k broken into (6) 800m runs with 5 BURPEES & 10 AIR SQUATS at each round. Ideal for beginners through advaned.

ANYONE IS INVITED TO COME PLAY......

& it's FREE!!!!! with plenty of parking!

This is a great one to repeat from 2011!!

See you tomorrow for our CROSSFIT SEBRING TURKEY TROT!!

TABATA TUESDAY

20:10 (8 ROUNDS each exercise)
PLATE PRESS  45/35
SDHP w/BARBELL
ASSAULT Bike
MED BALL SITUPS

Today we're going to focus on PERFECTING that pull-up with the help of STRICT, ASSISTED, and KIPPING strategies.

WOD

"Ladder"

OH WALKING LUNGE   10-9-8-7-6-5-4-3-2-1
PULL UP                        1-2-3-4-5-6-7-8-9-10

This ends up being 55 reps of EACH exercise.  The LUNGES are PER LEG (or 110 total reps!!)

Today's focus is on the DOUBLE UNDER!!  These are such an accomplishment once you find you mojo!  We'll spend some time today pointing out the subtle tweaks that will bring you success!!

WOD     21-15-9

You'll do 21 reps, then 15 reps, then 9 reps of the FOLLOWING:

DOUBLE UNDERS
KETTLEBELL SWINGS
PULL UPS

We're going to start with 5 rounds of Bench Press til exhaustion!
Pick a weight, repeat clean reps until failure, wait :60, add weight and repeat for 5 rounds.

3 minute break  - "KAREN"

150 WALL BALL SHOTS....FT

GOAL:   SUB 6-9:00

Pick a Partner!!  This is a TEAM EFFORT!!

4 ROUNDS at 40:WORK and 20:TRANSITION

1.  MED BALL TEAM SIT UPS
2.  CLAPPING PUSH UPS
3.  MED BALL PARTNER LUNGES
4.  RACING ROW

BRUCK  -   4 ROUNDS FT

400M RUN
24 BACK SQUATS
24 CLEAN & JERKS (or SPLIT JERKS)

BONUS**  100 SIT UPS  -  SUB  4:00

 TODAY'S WOD:  8 RFT