4 rounds of:
Every 3 minutes complete:
400 M Run
4 Box Jumps (30/24)
8 KB Swings (70/53)
Post times for each round to comments.
Strength: Back Squat 5-5-5-3-3
“7 Foods Experts Won’t Eat” from Wake Up World.(Why Grass Fed Beef?)
“For Competition and Community: CrossFit Bellevue” with Dan Cerrillo CrossFit Journal preview video [wmv] [mov]
Paleo Thanksgiving Recipe Links
Tips for Eating Paleo During the Holidays
Thankgiving Schedule:
Wednesday, Novemeber 23
9:00am CrossFit WOD
4:30 No Class
5:30 CrossFit WOD
6:30 CrossFit WOD
Thursday, November 24
Closed
Friday, November 25
9:00am CrossFit WOD
5:00-6:30 Open Gym
Saturday, Novemeber 26
9:00am Open Gym-CrossFit WOD
Home is a place you grow up wanting to leave, and grow old wanting to get back to. ~John Ed Pearce
275/285/285 x5
295/295 x3
1:39/1:48/1:59/2:05
Happy Thanksgiving everyone! Remember, the first thanksgiving feast in 1621 was PALEO!
BS 120/120/120/125/125
Wod: 2:23/2:28/2:32/2:30 (22 inch box/ 35 lb kb)
Happy Thanksgiving to Murphy Crossfit!!
BS 135/135/135/135×3/140×3
WOD: 2:13/2:14/2:16/2:16
Happy Turkey Day 2nd family- Murphy Crossfit!
(24 box- 53 lb KB)
BS 285/285/285/225/225 (butt to ground)
WOD: 1:55/2:04/2:30/2:20
Happy Thanksgiving!
BS 175/175/175/185/185
1:55/2:01/2:00/2:02 (24 inch box jump and 53lb KB
See you Friday to work off Turkey, cranberries, pie, pumpkin bars, stuffing, sweet potatoes and more pie!!
315/335/365 x 5 385/400 x 3
1:58/2:12/2:34/2:38
BS – 130,130,130 x 5 /145 x 3/150 x 3
Wod- 2:16/2:36/2:46/3:00
Happy Thanksgiving Crossfit Family! I am so thankful for each and every one of you and what we represent with what we do
BS 175/175/175/185/185
WOD 2:20/2:23/2:25/2:22
Happy Thanksgiving Everyone!
BS 115/115/115/120/120
WOD 2:48/2:53/3:15/3:15
2:15/2:27/2:29/2:31
BS 115/125
BS 205/205/205/215/215
WOD 2:07/2:12/2:19/2:20
Happy Thanksgiving!!
BS: 130/130/130 X 5
140 X 1
145 X 1
WOD: 2:45, 2:50, 2:52, 3:00 (rowed 400m instead of run) 20 inch box and 53lb KB
BS 325 x 3 sets of 5 350 x 2 sets of 3
2:18,2:25,2:37,2:35
30 inch box, 106 lb kb swing, (2 53’s)
2:00/2:05/2:04/2:04
Happy Thanksgiving!