Category Archives: Uncategorized

LEFTOVERS

Announcements

— Ladies, check your email for a fun Secret Santa invite from Coach Amanda!
— Adopt-a-Family is here! Check the front table for more info.

CROSSFIT TRENCHES – CrossFit

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Gymnastics

Ring Dips (15min to work on Ring rows or progressions)

Metcon (AMRAP – Rounds and Reps)

9min AMRAP of:

7 HSPU

7 T2B

14 Weighted Russian Twists 25/15 plate

ROMWOD

HAPPY THANKSGIVING!

Announcements

— Ladies, check your email for a fun Secret Santa invite from Coach Amanda!
— Adopt-a-Family is here! Check the front table for more info.

CROSSFIT TRENCHES – CrossFit

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THANKSGIVING WITH THE GIRLS (Time)

For Time:

“Angie’s” House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

“Helen’s” House

400-meter Run

21 Kettlebell Swings (53/35 lb)

12 Pull-Ups

“Fran’s” House

15 Thrusters (95/65 lb)

“Nancy’s” House

400 meter Run

15 Overhead Squats (95/65 lb)

“Grace/Isabel’s” House

20 Ground-To-Overheads (95/65 lb)

“Kelly’s” House

400-meter Run

30 Box Jumps 24/20

30 Wall Balls 20/14

With a running clock, as fast as possible complete all five named parts of the workout, with no rest in between. For “Grace/Isabel’s” house, you may move the barbell from the ground to overhead any way you like (i.e. Snatches and/or Clean-and-Jerks).

Score is the time on the clock when all of the repetitions have been completed.

PILGRIM

Announcements

🦃THANKSGIVING HOURS🦃
THU 11/26 7:30AM & 9AM ONLY
FRI 11/27 8 & 9AM & 5PM ONLY
Ladies, check your email for a fun Secret Santa invite from Coach Amanda!
Adopt-a-Family is here! Check the front table for more info.

CROSSFIT TRENCHES – CrossFit

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Deadlift (2×3@75%, 4@80%, 3@85% & 2@90%)

Metcon (AMRAP – Rounds and Reps)

11min AMRAP of:

8 KB DL 70/53

8 Supinated ring rows

8 KB SDHP 70/53

8 Hollow Rocks

PECAN PIE

Announcements

🦃THANKSGIVING HOURS🦃
THU 11/26 7:30AM & 9AM ONLY
FRI 11/27 8 & 9AM & 5PM ONLY
Ladies, check your email for a fun Secret Santa invite from Coach Amanda!
Adopt-a-Family is here! Check the front table for more info.

CROSSFIT TRENCHES – CrossFit

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Clean (3@80%, 2@85%, 2@90%, 1@95% & 1@100%)

*Squat Clean*

Metcon (AMRAP – Rounds and Reps)

With a running clock…

5min AMRAP of:

6 Candlesticks

6 Weighted Pistols (3 ea side) – any weight/any object

2min Rest, then…

Metcon (AMRAP – Rounds and Reps)

4min AMRAP of:

4 Burpee to a 6″ target

4 Single Arm DB OHS (2 ea side) 50/35

SHIMSHAMIANS

Announcements

— NOTICE: Please check your email or see our website for new COVID procedures regarding the use of masks

CROSSFIT TRENCHES – CrossFit

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Overhead Squat (5@75%, 4@80%, 3@85%, 2@90% & 1@95%)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

8 DB squats 2×50/35 (held in front rack/shoulders)

8 T2B

8 Dynamic Push up on plate 45/35 (perform Push up on plate only)

8 40ft sprints (run from black mat to the 40ft mark and back = 2rep, repeat 8 times)

SCROOPY NOOPERS

Announcements

— NOTICE: Please check your email or see our website for new COVID procedures regarding the use of masks

CROSSFIT TRENCHES – CrossFit

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Push Press (4@80%, 4@85%, 3@90%, 1@95% & 1@100%)

Metcon (Time)

With 2 DBs perform:

4 RFT of:

3 Shoulder Press

5 Push Press

7 Push Jerk

Rest 1min

*Rounds must be performed unbroken, if athlete rests 3sec or more (or puts the DBs down) they must perform 10 burpees to a 6″ target

Rx: 35/20

PICKLE RICK

Announcements

— NOTICE: Please check your email or see our website for new COVID procedures regarding the use of masks

CROSSFIT TRENCHES – CrossFit

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V-Ups (3×10)

Candlesticks (2×8)

Barbell Evil Wheels (2×6)

Metcon (Time)

4 RFT of:

30 DU (Scale: 70 Singles)

25 Weighted Russian Twists 15/10 plate

20 Hang Power Clean 45/35 (Please do not drop empty BBs)

15 Alternating Jumping Lunges

NOOB-NOOB

Announcements

— NOTICE: Please check your email or see our website for new COVID procedures regarding the use of masks

CROSSFIT TRENCHES – CrossFit

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Snatch (3@75%, 2@80%, 2@85%, 1@90% & 1@95% )

This is Squat Snatch

Metcon (Time)

“Our Love Story” by Jessica P

5 Rounds for Time

6 Box Jumps 24/20

29 Sit Ups

13 Push Press 75/55 (no rack)

Cash Out: 100 Air Squats

5 = years we dated

6/29/13 = wedding anniversary

100 = years it feels like I have been married