Author Archives: IronClad

Wednesday

Announcements

Gym is closed Thursday and Friday

Ironclad CrossFit – CrossFit

Appetizer

Turkey Get-Ups

Roast your Turkey Legs

Planksgiving

3:30

Entree

Bonus Points if you bring your own turkey! 😉

Gobble Gobble (Time)

50 HSPU

(5 Turkey Twists)

50 T2B

(100M Turkey Trot)

100 Gobbler Squats

(5 Over the Turkey Burpees)

100 Turkey Sit-Ups

100 Turkey Lunges

100 DUs

(5 Over the Turkey Burpees)

50 Turkey Tosses

(100M Turkey Trot)

50 Ring Rows

(5 Turkey Twists)
RX: Gobblers 53/35, Turkeys 20/14

RX+: Gobblers 70/53, Turkeys 30/20

Each time you rest or break, you must do the penalty specified in parentheses.

Dessert

Row Row Row Your Gravy Boat (Time)

As a team Row 200 Calories switching every 10 cal.
Teams of whomever is still standing 😉

Seconds

Sweet Taters & Yams (AMRAP – Rounds)

15 Bulgarian Split Squats

30 Banded Good Mornings

15 Barbell Hip Ups

30 Hip Extensions

3 Rounds

Tuesday

Ironclad CrossFit – CrossFit

Warm-up

Planksgiving

3:00

Strength

Clean and Jerk (OTM 20 Min Work UP)

WOD

Metcon (Time)

Partner WoD

P1 – 20 KB Swings, P2 – Hold Plank

P2 – 20 KB Swings, P1 – Hold Plank

2 Rounds

P1 – 10 Push-Ups

P2 – 10 Push-Ups

2 Rounds

P1 – 20 Box Jumps, P2 – Wall Sit

P2 – 20 Box Jumps, P1 – Wall Sit

2 Rounds
RX- 53/35, 24/20

Accessory

Sumo Deadlift (10 X 3 OTM)