miki

3rds for time with a partner: 40 Alt BJ (24/20) 50 Calorie Bike 60 Ring Rows/40 C2B/20 Muscle-ups (pick only one) *Split reps/cals any way, one person working at a time. “All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very […]

BSQ 3×10 Increase each set Then, AMRAP 12 50 Wall Ball (20/16) 50 Bar-facing Burpees Max FSQs in remaining time (135/95) “The most beautiful people we have known are those who have known defeat, known suffering, known struggle, known loss, and have found their way out of those depths.” – Elisabeth Kubler-Ross

For time: 100 Calories (You pick the machine) *EMOTM – 1 SN (you pick the weight) “If there is no struggle, there is no progress.” – Frederick Douglass

“Whitten” 5rds for time: 22 AKB Swings (70/53) 22 BJ (24/20) Run 400m 22 Burpees 22 Wall Ball (20/14) “The secret to getting ahead is getting started.” – Mark Twain

For total time: 3rds – 2m rest between 200m Row 7 DL (275/185) 14 HSPU *Rest 4m 3rds – 2m rest between 4 Muscle-ups 14 S2O (95/65) 200m Row “Success is falling nine times and getting up ten.” – Jon Bon Jovi

FSQ 5×3 Build by feel Then, Partner AMRAP 12 Relay style 8/6 Calorie Bike Sprint 100m Sled Pull (3/2) OR 200ft Sled Push (3/2) – Pick only one for the team “Never lose sight of the fact that the most important yard stick to your success is how you treat other people.” – Barbara Bush

EMOTM 5 10 Bar-facing Burpees *1m Rest EMOTM 5 5 BF Burpees 7 HPSN (95/65) *1m Rest EMOTM 5 3 BF Burpees 5 HPSN (same weight) Max Double Unders in remaining time *Score reps & max double unders “Many of life’s failures are people who did not realize how close they were to success when

Next Week 11/20-11/25: Monday/Tuesday/Wednesday – regular schedule Thursday – Thanksgiving – Closed Friday – one WOD – 8am – open to everyone! Saturday – regular schedule With a partner for time: (From WODamania on 12/9/23) “Fran” 21, 15, 9 Thrusters (95/65) Pull-ups “Diane” 21, 15, 9 Deadlifts (225/155) HSPU “Karen” 150 Wall Balls (20/14) *Split

4rds for total time: 20/15 Calorie Bike 3x50ft SB Bear Hug Carry 15 BJO (24/20) 1m Rest “Life literally abounds in comedy in you just look around you.” – Mel Brooks

“Thin Lizzy” (From CrossFit Delaware Valley) EMOTM 30 3 PCL 3 FSQ 3 S2O (135/95) *Score is the number of full rounds you finish – total of 30. “As long as the world is turning and spinning, we’re gonna be dizzy and we’re gonna make mistakes.” – Mel Brooks