Thanksgiving Wod 2019

Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Team up (3)

P1: Rows 200m

P2 and P3: AMRAP

5 Active Spiderman e/s

5 Air Squats

5 Push Up to Down Dog

5 Mountain Climbers e/s

Alternate through as rows are completed

Each athlete rows twice


Warm-up (No Measure)

Station Set up and Warm Up

P1: 10 Abmat Sit ups

P2: 20 Singles/20 Fast Singles/20 Dubs or Attempts

P3: 5 MB Front Squats/5 MB Push Press/5 MB Thrusters/5 Wallballs

Rotate through 1x each

Quick Rehearsal

5 Cals

10 Dubs/Singles

5 Sit ups

5 Wallballs

Each athlete completes in any order


Metcon (Time)

Metcon (AMRAP – Rounds and Reps)


3 Person Teams

While accumulating 400/500 calories on the rower.

One person rests, one person rows, one person works on Karen/Annie Mashup

Once you reach 400/500 Calories on rower, two people rest one person works on Karen/Annie Mashup


Annie/Karen Mashup

50 Double Unders

50 Situps

30 Wallballs 20/14

40 Double Unders

40 Situps

30 Wallballs 20/14

30 Double Unders

30 Situps

30 Wallballs 20/14

20 Double Unders

20 Situps

30 Wallballs 20/14

10 Double Unders

10 Situps

30 Wallballs 20/14

Level 1: 3:1 Singles

Level 2: 2:1 Singles

Level 3: 1:1 Singles

Score is time to complete calorie row and rounds and reps of Karen/Annie mashup

Add Cals not completed to 30 minutes if the row isn’t completed


Warm-up (No Measure)

Grab a foam roller/lax ball/band

or legs up on the wall

Mobilize and Socialize

Categories: WOD

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