WOD-

With a partner working with a 25:00 clock,
Complete the following:
10 Rounds of:
10 Power cleans 115#(75#)
10 Toes to bar
10 Wall balls 20#(14#)

With the remaining time,
Each partner builds to a 1 rep power clean

*Break up the work anyway you want, with 1 person
working and 1 person resting

Score is time to complete the 10 rounds and
Total power clean for each team

SPRINT-

8 Minute Max Calorie Bike/Ski/Row

Rest 2 Minutes

10 Minute AMRAP:

1 Rope Climb
10 Double Unders
2 Rope Climb
20 Double Unders
3 Rope Climb
30 Double Unders

* Continue to add 1 Rope Climb and 10 Double Unders each round

Rest 2 Minutes

4 Minute Max Calorie Bike/Ski/Row

Sprint members are welcome to join to the WOD today as well.  Email info@crossfitverve.com to get signed up

WOD-

With a 5:00 clock x 4 rounds

Run 400 meters
With remaining time as many reps as possible of
Shoulder to overhead

Rd 1 = 95#(65#)
Rd 2 = 115#(75#)
Rd 3 = 135#(95#)
Rd 4 = 155#(105#)

Rest 2:00 between rounds

Score = total reps each 5:00 round

After party: Grip capacity work
5:00 of
:30 pull up bar hang
up the minute farmers hold with weight

5:00 of continuous work, no rest

Happy Thanksgiving!  Sprint members are welcome to come to the WOD today.  Email info@crossfitverve.com to get signed up.

WOD-

As many rounds as possible in 25:00 of
Row 500(400) meters
20 Kettlebell swings 35#(26#)
15 Box jumps 24″(20″)
10 Ab mat sit ups
5 Push ups

Starting today through Friday, we will have an abridged schedule.  Please check MBO for our class times over the next few days.

WOD-

D9 of Squat Program (Last day)

Back Squat
1 x 5 @ 40%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 5 @ 75%
1 x 3 @ 85%
1 x AMRAP @ 95%
5 x 5 @ 75%

*The percentages below are based on your 3 Rep Back Squat + 20 pounds
**If you didn’t do the 3 rep, use around 80% of your estimated 1 rep max. Lighter is better
for this program.

During your rest between sets, you will perform
50 – 100 reps of pushing and pulling accessory exercises. You can do these in any sets and reps you want.

SPRINT-

Thanksgiving Sampler Platter:

5 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats

Then, 4 Rounds:
8 Handstand Push Ups
15 KettleBell Swings

Then, 3 Rounds:
15 Box Jumps
15 Knees-to-Elbows

Then, 2 Rounds:
20 WallBalls
30 AbMat Sit Ups

WOD-

Every 30 seconds x 20
1 Power snatch + 1 hang power snatch
Use around 70% of your 1 rep max power snatch
*Technique day, so use a weight that is challenging
but allows for perfect mechanics

Rest 5:00 then,

Every 2:00 x 8 rounds
5 Touch and go power snatch (Pick your #)
8 Bar facing burpees
*Rest remainder of the time
**Scores are fastest and slowest rounds

SPRINT-

30-25-20-15-10

Russian KB Swings
Double KB DL Down and Ups
Bike Calories

WOD-

Conditioning Program D7

Every 2:30
70% and 75% of 2:00 test on each machine

*You will do each machine twice and you can alternate or do them
back to back

As many rounds as possible in 15:00 of
10 Kettlebell hang squat cleans right arm 35#(26#)
Run 200 meters
10 Kettlebell hang squat cleans left arm 35#(26#)
50 Double unders

SPRINT-

26 Minute AMRAP:

6 Burpees
10 Ring Rows
12 Dumbbell Floor Press
20 Calorie Row

WOD-

For time
Row 50(40) Calories
50 Single arm dumbbell hang clean to overhead
Row 40(30) Calories
40 Push ups
Row 30(20) Calories
30 Box jumps 20″ for everyone
Row 20(10) Calories
20 Kettlebell suitcase deadlifts
Row 10(10) calories
10 Burpees

WOD-

With a partner, choose your own adventure

100 Front squats 115#(75#)
100 Hip extensions
100 GHD sit ups
100 Bench press 115#(75#)
8 x 200 meter runs

Can break up and do in any order you want
*One person works at a time

SPRINT-

For Time With a Partner:

Buy In: 1,000m Row

Then,

10 Rounds:

100m Sandbag Carry
15 Pull Ups
5 Sandbag Ground to Over Shoulder
15 Sandbag Squats

WOD-

As many rounds as possible in 22:00 of

10 Shoulder to overhead 135#(95#)
10 Kipping pull ups (No butterfly)
Row 700(600) meters

After workout, for quality
Grip capacity work

5:00 of
:25 hang from pull up bar
Farmers hold up to the minute
No rest during the 5:00

SPRINT-

9 Minute AMRAP:

3 DB Power Cleans
3 DB Front Squats
3 DB Strict Press
9 Bike Calories

Rest 3 Minutes

9 Minute AMRAP:

18 Bike Calories
9 DB Deadlifts
9 DB Push Press

WOD-

3 rounds for max reps:

With a 5:00 clock

20 Russian kettlebell swing 53#(35#)
15 Burpee box jump overs 24″(20″)
With remaining time, as many reps of:
Rd 1 = 10 meter shuttle sprints
Rd 2 = Calories on the bike
Rd 3 = Calories on the ski erg

Rest 3:00 between rounds

Score = total reps for each round

SPRINT-

30 Minute Max Meter Row

Every 5 Minutes, Including the 0:00 Perform:

5 Burpee Pull Ups
10 Box Jump Overs