Workouts for the Week November 20th – 25th

We will have one class this Thursday and Friday…both at 8am.  Hope everyone has a great Thanksgiving!

Monday, November 20th

Strength – 12 Minutes

2 Cleans + 1 Jerk

Touch and go, as heavy as possible



CrossFit Open 11.5

As Many Rounds as Possible in 20 Minutes

5 Power Cleans (135/95)

10 Toes to Bar (15 abmat situps)

15 Wall Balls

Workout Notes: Cleans can be power or squat.  Today’s workout should consist of small breaks and constant moving.  Scale to options that will allow that to be the case.


Tuesday, November 21st

Conditioning: Man-makers 3.0

Every 90 Seconds Complete: 5 Man-Makers (35/20)



CrossFit Open 14.1

As Many Round as Possible in 10 minutes

30 Double Unders (60 singles)

15 Ground to Overhead (75/55)

Workout Notes: Go as long as you can on the man-makers…scale it back to 4 or 3 as time progresses.  Do the same weight you did last week…these should be hard!


Wednesday, November 22nd


15 Minutes to Complete:

1000m Row

50 Burpees

800m Row

50 Burpees



As Many Rounds as Possible in 15 Minutes

250m Row

10 Shoulder to Overhead (155/105)

20 Abmat Situps

*Courtesy of


Thursday, November 23rd

Happy Thanksgiving!

With a Partner, As Many Rounds as Possible in 20 Minutes

20 Handstand Pushups (30 pushups)

40 Dumbbell Snatch (50/35)

60 Calorie Row

Workout Notes: If you have family in town and they want to sweat they are welcome!


Friday, November 24th


Gravy Purge, With a Partner

50 Clean and Jerks (135/95)

1 Mile Run

80 Pullups

1 Mile Run

100 Burpees

*Inspired by Hero Glen

Workout Notes:  If the mile is taking over 12 minutes scale back to 800m…scale other rep amounts as needed…we should be continuously moving.


Saturday, November 25th

3 Rounds for Time

50 Double Unders (100 singles)

40 Pushups

30 KB Swings (1.5/1)