In Teams of 5:

Three Rounds
30 Cal Row
30 Burpees
30 Situps
30 Wallball Shots (20/14)

Teams get one rower and one (two if co-ed team) wallball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.


Midline Strength
For Efficiency:
100 Hand Plank Shoulder Taps
75 Tuck Rocks
50 V-ups


100 DU (300 SU)
30 Wallball Shots (20/14)
15 T2B
75 DU (225 SU)
25 Wallball Shots
10 T2B
50 DU (150 SU)
20 Wallball Shots
5 T2B
25 DU (75 SU)



Few announcements:

The first two weeks in December (not starting this week, but next) we will be testing! We will be testing various lifts to find our 1 Rep Maxs and hitting some PRs on numerous Benchmark WODs.  A perfect time to find where we are as we begin to head into the new year.

Saturday, December 10th is THANKSMAS! The fun get-together  will be held at Comminskys Rm 112 from 4-7pm. It will be a potluck, there will be an Ugly Sweater Contest, and each person attending will need to bring a tacky gift under $15 if they want to participate in our White Elephant. It will be a fun afternoon and after, adults can head out to the bars for some of those adult beverages. RSVP on the Facebook event page!

I hope everyone had a wonderful holiday!  Now it is time to get back to work as we are less than 90 days from the CrossFit Open. OH MY GERD!


Three Sets
Front Squat 6-8r @ 65-70%
Single Arm Press 6-8r (AHAP)
60sec. Double Under Practice

10 Rounds
:30 ME Burpees
Rest :30
:30 DB or KB Thrusters (45/35)

Score = Total Reps