8am endurance
Partners
We will try to have all the teams do this in order, might have to flip flop the bike and rower for some teams.
100 Burpees
4 800m runs
100 Bike cals
8 400m runs
100 rower cals

9am and 10am
*Quick note on the 9am and 10am classes. These are tough to finish for everyone. If you are new to crossfit you can still come in and do these. Finishing 1 or 2 of these workouts is fine. 3 workouts back to back to back is tough….
Or grab a friend and try them as partner wods


For time:
15 Clean & Jerks, 135/95 lbs
30/20 Bike Calories
15 Clean & Jerks, 135/95 lbs

Rest 5 Minutes
3 rounds for time of:
21 Wall Balls, 20/14 lbs
18 Pull-ups
15 Kettlebell Swings, 53/35 lbs
12 Handstand Push-ups

Rest 5 Minutes
For time:
10 Deadlifts, 275/185 lbs
Row, 1000 m
10 Deadlifts, 275/185 lbs

Warm up
2 Rounds
8 Empty Bar Front Rack Lunges
8 Hang Power Cleans
8 Front Squats
8 Push Presses
Then 5 HSPU Negatives

Wod first today with a little strength/skill session after

For Time
15 Thrusters 105/70lbs
10 HSPU
20 Front Rack Lunges 105/70lbs
10 HSPU
15 Thrusters 105/70lbs
10 HSPU
20 Front Rack Lunges 105/70lbs
10 HSPU
15 Thrusters 105/70lbs

Extra work for quality
3 Rounds Max Inverted Barbell Rows Rest 3:00

By now you have seen or heard the details at the gym
Today is the day

The 5th Annual Bill Sheehan Turkey Sandwich 5k

Run like the wind

The main focus of the hour today is the snatch. Everyone can benefit from warming up more for this movement. Don’t save gas for the wod. Do the snatches at the percentages of your 1 rep max you found last week.

Warm up
8 Pause OHS (3-count pause)
8 Muscle Snatches
8 Muscle Squat Snatches
8 Power Position Squat Snatches
8 at the knee Squat Snatches
8 Below-the-knee Squat Snatches
8 Squat Snatches
*5 burpees or a 100m run between exercises

Strength
Squat Snatch 6×3 @ 65-75% Drop and Reset

Wod-
For Time
400m Run
15 Cleans 135/95
400m Run
12 Cleans
400m Run
9 Cleans
400m Run
6 Cleans

Warm up-
Every 2 Minutes for 8 Minutes
100m Run
8 A-frame Toe Touches
6 Push Ups
4 Pull Up Negatives (5-count)

Strength
Bench Press. This shouldnt take long to warm up to. We want to leave 20 minutes for the wod
6 Sets of heavy 4

Wod
“Steady Krueger”
10 Rounds
10 Burpees
10 KB Swings 53/35lbs

*Everyone should be sub 20 minutes on this. Are you an experienced CrossFitter I challenge you to try and do this as an EMOM with proper technique. (full extension on burpees and full extension and KB all the way overhead on KB swings)

Extra work.
Grab a rower and head outside. if you are pressed for time but want to get some of this extra work in just do what you can. some is better than none. Class is more than enough work, but if you want a little bit extra go ahead. Never save gas for the extra work. Go all out in the wods
5 Rounds
20/16 Calorie Row
Rest 3 Minutes