Happy Thanksgiving!

In town? Need to leave the family in front of the tube for an hour or so while you get your frustrations out? Well, do we have the answer for you:

CFDC’s Thanksgiving Day

“Hero and a Girl” WOD

9:30AM on Thursday, Nov. 28th

In keeping with CrossFit DC tradition, we are hitting up our third annual Thanksgiving Hero & a Girl workout. That’s one Hero workout combined with one Girl workout. Epically awfome (yee, we invented that word: awful + awesome = awfome!)

Now, of course, if we told you all what the workout is, you might, you know, magically develop an earlier dinner time. So the final workout details will be revealed upon arrival at the gym. However, we can tell you all that it’s a partner workout, so you won’t be alone in your suffering – you don’t necessarily have to come with a partner, but feel free to coordinate amongst yourselves ahead of time.

We’re planning on running the class according to a weekend schedule (read: 90minutes long), and there’ll be plenty of scaling options to suit everyone. So bring an appetite for destruction so you can work up an appetite for digestion.

UPDATE:

No more need for secrecy now!

Warm-Up
1min Jumping Jacks
1min Squats
1min Side Hops
1min Jumping Jacks
then,
5 Inchworm in Place
then,
2x
10 Prone Calf Raises (plank position)
10 Scorpions
10 Spider Lunges
10 Supermans
10 X-Body Spider Lunges
10 Dolphin Push-Ups

Met-Con
The Hero:

“Jack” = 20min AMRAP of 10×115 pound Push Press, 10 KB Swings, 10 Box Jumps

1 person working at a time, with each partner completing all reps of each exercise before the group moves on to the next exercise (i.e., rounds are completed as a team);
Scaling & Wt Options:

• PP = M:115 (95 / 75); W: 78 (63 / 45)
• KB (American Standard) = M: 24kg / W:16kg (Scale Up = 32 / 20; Scale Down = 20 / 12)
• Box Ht = M: 24” / W: 20” (bounding allowed w/ approval)

5min Transition Break
Bars must be completely stripped and all weights/boxes put away before team are allowed to move on to second 20min AMRAP

The Girl(s):

“Mary” = 20min AMRAP of 5 Handstand push-ups, 10 1-legged squats, 15 Pull-ups
OR
“Cindy” = 20min AMRAP of 5 Pull-ups, 10 Push-ups, 15 Squats

1 person working at a time, with each partner completing an entire round before the next person begins (i.e., rounds are completed as an individual);
Scaling & Wt Options:

• To choose “Mary,” must be able to complete full ROM HSPU (no stacked ab-mats, but kipping allowed) & have unassisted pistols (no assistance from an upright; weights for counter balance allowed)
• Pull-Ups: Kipping, Strict & Band Assisted (no kipping with bands), Ring Rows

RESULTS:

Somebody get Steve O. some turkey, STAT!