Strength:
Sumo Deadlift Highpull 3-3-3-3-3

Also: Skill Work
Pick a weakness and work on it

WOD:
Tabata
Air Squats
Situps
Back Extensions
Mountain Climbers

There is a right time for everything
                   ECCLESIASTES 3:1

Rest Day!!!

Warmup:
Junkyard Dog
500m Row
Back Extensions

CrossFit Total:
Back Squat 1RM
Shoulder Press 1RM
Deadlift 1RM

Strength:
Back Squat 3-3-3-3-3

4 Minute AMRAP of
15 Pushups
10 Toes to Bar
Rest 1 Minute
4 Minute AMRAP of
15 Jumping Squats
10 Situps

Push Press: 2-2-2-2-2
(off the back)

Run 800m
5 Strict Pullups
9 GTO
Run 400m
7 Strict Pullups
7 GTO
Run 200m
9 Strict Pullups
5 GTO

Team Murph:

1 Mile run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run

Happy Thanksgiving NBD family

We are thankful for all of the people we have been blessed to get to know and work with. God bless you all and your families.

Strength:
Bench Press 7-7-7-7-7-7-7
-or-
Shoulder Press 7-7-7-7-7-7-7

WOD:
Teams of 2
10 Rounds
20 Situps
20 Lunges
20 Push Press
20 KB Swings

Warmup:
Row 500m
Run 400m

Strength:
Back Squats: 2 Reps every minute on the minute for 5 minutes

WOD:
Run 200m
9 Strict Pullups
9 Overhead Squats
Run 200m
7 Strict Pullups
7 Overhead Squats
Run 200m
5 Strict Pullups
5 Overhead Squats
Run 200m

Strength:

1-1-1-1-1

WOD:
30 Burpees
10 Wall Balls
25 Burpees
15 Wall Balls
20 Burpees
20 Wall Balls
15 Burpees
25 Wall Balls
10 Burpees
30 Wall Balls

Strength
Shoulder Press: 1-1-1-1-1
Progress to a 1RM

WOD:
3 Rounds
7 Pullups
14 Front Squats or Goblet Squats
21 Situps

Strength: 

Deadlift 1-1-1-1-1

WOD: 

6 Rounds

600m Run

7 Deadlifts

Back Squats:
5-5-5

Skill:
Work on handstand holds or Double Unders

WOD:
1k Row
100 Double Unders
50 Situps


Courtesy of Outlaw CrossFit modified to fit the time and equipment needs of our box

Lurong Challenge

75 Power Snatches for time