Wednesday 11.21 : Pre-Thanksgiving Massacre WOD

Wednesday 11.21 : Pre-Thanksgiving Massacre WOD

In reference to all the food you will be eating, come participate in the massacre this year to earn your gorging of self.

Reminder (these changes are for both locations): We are closed Thursday (Thanksgiving) and Friday. Go find a local 5k on Thanksgiving and rest on Friday, or use the run as an active rest and do a home WOD at home or a non-CrossFit gym with the ideas we listed here.

Wednesday we are closing early and not having the last class.

 

WEDNESDAY

The 6th Annual Pre-Thanksgiving Massacre WOD

  • This workout is different every year. Think of it as a kind of Lando Community Hero WOD. Long, gruelling, meant to be so and meant to be done with the mentality of just getting through it. You want to earn those extra calories on Thursday (and maybe Friday).

 

2018’s Massacre: For Time, 35m time cap
5 Wall Climbs
10 Broad Jumps 6/4’
20 Weighted Situps with MB 20/14
30 Burpee Pull-ups
40 KB STOH, 20 each side, 53/35
50 Box Jumps 24/20, full stand
60 Thrusters 95/65
70 KB Swings 53/35, full overhead

Scale according to coaching help at start of class.

 

Sweat

Core Work: 5 Rounds
5 Barbell Rollouts
20 Knee to Elbow (from plank position), 10 each side
10 Hollow Rocks
15 Sea Turtles

 

Conditioning : 2018 Pre-Thanksgiving Massacre

5 Wall Climbs
10 Broad Jumps 6/4’
20 Weighted Situps with MB 20/14
30 Burpee + Jumping Pull-ups
40 MB Push Press 20/14
50 Step Ups or Box Jumps 24/20, full stand
60 Thrusters 45/35 empty barbell
70 KB Swings 53/35, eye high

 

The Program

1. Strength and WOD as able

2. Low Bar Back Squat
5-5-5-5-5