Make-a-Wish

Performance

20 min AMRAP = 1+150
19 pullups
80 single unders
34 weighted situps @ 15 lbs
28 burpee box jumps @ 24"
5 deadlifts @ 185 lbs

1980 - Make-A-Wish was founded
A wish is granted every 34 min
More than 285,000 wishes granted

Nov 26 Workout

Strength

4 sets:
Rear-rack step-ups x 6/leg @ 80 lbs
Rest :30
Wide-stance good morning x 8 reps @ 80 lbs
Rest 1:00

Performance

2 rounds:

2 min AMRAP = 2 / 1+12
100m run (100m = 2 reps)
20 pike shoulder taps

2 min AMRAP = 2+5 / 2+3
10 kettlebell swings @ 53 lbs
7 dumbbell shoulder to overhead @ 40 lbs

Probably should have done lower db S2OH as I had trouble doing 7 unbroken after the first round.

Nov 25 Workout

Strength

1 1/4 front squat = 127 lbs

5 sets of 3 reps, building
3 @ 9t lbs
3 @ 105 lbs
3 @ 115 lbs
3 @ 125 lbs
3 @ 127 lbs

Performance

3 rounds = 4:53
15 wallballs @ 16 lbs
10 pullups

- Rest 3 min -

3 rounds = 9:21
15 kettlebell squat cleans @ 53 lbs
8 chest to bar pullups

Would probably go to 44 lb kb squat cleans next time.

Nov 24 Workout

Partner WOD

30 min AMRAP = 0 + 245
50 back squats @ 75 lbs
50 hand release pushups
10 rope walks
40 front squats @ 75 lbs
40 burpee over bar
8 rope walks
30 front squats @ 75 lbs
17 bench press @ 75 lbs

Partnered with Chris L.  Subbed 30 front squats for 30 overhead squats and 2 rope walks for every rope climb.

Thanksgiving Workout

Special workout at the high school track.

Groups of 3-4.  Split reps any way you want.

100 jumping jacks
100 lunges
100 jumping jacks
100 squats
100 jumping jacks
100 squats
100 jumping jacks
100 lunges
100 jumping jacks

* run after every 100 reps

Teamed up with Mike F, Sharon S, and Gallo A.

Nov 20 Workout

Endurance

Row intervals:
250m row @ 60-70%
Rest 1 min
250m row @ 70-80%
Rest 1 min
250m row @ 80-90%
Rest 2 min
250m row time trial = :55

Rest 3 min

5 rounds = 21:25

15 hand release pushups
20 situps
25 squats
then
50 cal assault

Nov 17 Workout

Deck of Cards

For time = 26:56

Hearts - toes to bar / hanging knee raises
Diamonds - hang power cleans @ 65 lbs
Spades - squats
Clubs - dumbbell floor press @ 25 lbs

Teamed with Jason B, Dan H, and Karen G.

Each team starts with a deck of cards on a box.  The first card is flipped over at the start of the workout, and each athlete must complete the number of reps on the card of the given movement.  Movement is based on suit.  The next card cannot be turned over until all teammates have completed the given movement and reps.