CROSSFIT BERNARDSVILLE WOD

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THIS ONE WILL NOT EXIST AFTER TODAY!

REST DAY

Death By Tabata

Alternating Tabata Deadlift and Burpee, 185/125

Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

Tina makes her return for the post-thanksgiving day wod! Manny gives a little coaching…Stay tuned for the video…

FREE COMMUNITY WOD: 9AM

With a team of 4, complete for time:
800m Run
Max Reps Front Squat M:115 F:75
800m Run
Max Reps Keettlebell M:1.5 pood F:1 pood
800m Run
Max Reps Burpee
* 2 people start on the run, the other 2 start on front squats with one person working at a time. All 4 people must do the movement before going to the next.
*Use your max reps as seconds and subtract it from your overall time. **Scalable down to 400m run or 200m walk & PVC when necessary!

COACHES WOD: IMMEDIATELY FOLLOWING

3 Rounds:
7 Squat Snatch, M:95 F: 65
Shuttle Run
12 Pull-ups

HAPPY THANKSGIVING

9AM FREE COMMUNITY WOD TOMORROW!

REMINDER: NO CLASS ON THANKSGIVING!

FRIDAY: 9AM COMMUNITY WOD! BRING YOUR FRIENDS/ FAMILY!

3 rounds for max reps of:
45 seconds of Snatch grip Deadlift, 105/165
15 seconds of Rest
45 seconds of Box Jumps, 24
15 seconds of Rest
200 Meter Run
Rest for remainder of minute.
(If you cannot finish the 200 meter run within 60 seconds, substitute a 100 meter run.)

(WOD courtesy of CrossFit Invictus)

Big J works the Hang Power Snatch in On Ramp - Who would you love to see get some CrossFit in their life and why?

Tuesday
Thrusters
5×5
Then:
10 minute AMRAP
12 knees to elbows
12 overhead walking lunge, 35/25# plate

On the minute for as long as possible:

1 pushup the first minute, 2 the second etc

Then, complete total number of burpees as you did push ups at end.

At CrossFit Central this past weekend. Still processing it all! Wow!

21-15-9

Front Squat, 135/95#
Ring dips

400m run

REMINDER: NO OPEN GYM TODAY

AFTER PICS AND MEASUREMENTS FOR CHALLENGE DUE BY SUNDAY!

100 hang power cleans, 75/45#

Jballs…who would’ve thought it when you walked in the door that day…who will be the big winner this time around??