12 -9 – 6

DB Burpee Squat Clean Thruster

Pullups

*Courtesy of XPlore CrossFit

400m Lunges

Ron Methot, Lila’s son, brother to Michelle and Monica, joined us for some CrossFit today.  He did a great job and we’re hoping to see him back Monday! 

Thanksgiving Day Team Workout

Two teams of four, one person performing at a time.

400Pullups

400 Pushups

400 V-ups

400 KB Swings

FT

21 Hand Stand Pushups

400m Run

21 Weighted Pullups

15 Hand Stand Pushups

400m Run

15 Weighted Pullups

9 Hand Stand Pushups

400m Run

9 Weighted Pullups

Warm Up:

10 Pullups

10 Double Unders

200m Sprint

Hand Stand

x2

WOD

Dead Lifts

1 – 1 – 1 – 1 -1 – 1 – 1

* Welcome to Steven, Lila’s son, brother to Michelle and Monica, and, of course, another Methot CrossFitter!!  We are always in need of someone else to kick some CrossFit butt!

ELIZABETH

21 – 15 – 9

Clean

Dips

FRAN

21 – 15 – 9

Thrusters

Pullups

FT.

*  This months Fran times are awesome!  Everybody smoked their previous times and those that needed to were able to advance in weight!  I love CrossFitters! 

ANGIE

100 Pullups

100 Pushups

100 Situps

100 Squats

FT

Beach WOD with St. Pete CrossFit and CrossFit Malicious

4 Teams, 5 Players, 5 Stations.  Each CrossFitter starts in a station and rotates thru the rest.  AMRAP in 20 minutes. Station 1-  5 Tuck Jumps in the water; Station 2-  10 Burpees; Station 3-  15 Med Ball Cleans; Station 4-  20 Box Jumps; Station 5-  25 Overhead Squats

Lung Burner

800m Run

100 Ropes

400m Run

200 Ropes

200m Run

300 Ropes

100m Run

400 Ropes