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

Strength:
Bench Press 1-1-1-1-1

WOD:
4 Rounds
1 minute Row for calories
Rest 1 minute
1 minute situps
Rest 1 minute
1 minute Wall Walks
Rest 1 minute


-or-

Lurong Challenge WOD Redo

5 Rounds
20 Burpees
20 KB Swings

Rest Day!

Strength: 

Deadlift 2-2-2-2-2

WOD: 

4x400

Rest 1:1

Strength:
Back Squat 2-2-2-2-2
Front Squat 2-2-2-2-2

WOD:
7 Minute AMRAP
50 Double Unders
15 HSPU

Strength:
Snatch 1-1-1-1-1-1

WOD:
3 Rounds for time
50' Burpee Broad Jump
20 KB Swings
15 C2B Pullups
10 Thrusters

In 5 minutes find your max height box jump

Strength:
Overhead Squat 3-3-3

WOD:
Men: 12-9-6 (x3 Ring Dips and Pullups if you cant do MU)
Muscle Ups
Front Squats

Woment: 9-7-5
Muscle Ups (x3 Ring Dips and Pullups if you cant do MU)
Front Squats

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

Rest Day....

So it's the first day of November....Be thankful for all of the little things. Be thankful for the people we get to spend our time with. Be helpful to others and put yourself out there. Be conscious of the decisions that are being made. I know it's the holidays and I know it's the time of year for everyone to let go and eat the things they love, just do it in moderation. Work hard to keep your minds strong and keep the progress you have already made!!!!