12-1-09

2 rounds

*Time each round individually

800m run
25 box jumps 24"
50 double unders

rest 2min between rounds

11-30-09

5 rounds for time of:

3 OHS
6 Front squats
9 Back squats
12 Sit ups

* Goal is to use BW however you are only as strong as your weakest lift. Complete all movements with the same weight. NO RACK allowed.

11-28-09 Cleans on the minute

Starting with 45#, perform 3 squat cleans within a minute. Each minute add 10# to your squat clean. When you can no longer do all 3 cleans in a minute at that weight, drop down to 1 rep per minute as you increase weight and continue for as many minutes and weights as possible.

Ex) 3x 45, 55, 65, 75, 1x 85, 1x 95, 1x 105, failed 115 (if can't get 1 within the minute stop there)

11-26-09 Happy Thanksgiving

Partner WOD

For time:

200 Deadlifts (185/135) must be completed with both partners on the bar at 1 time
200 Pull ups (no bands) may help one another, 1 person works at a time
200 Wall balls (20/15) 1 person works at a time
200 Box jumps 20" 1 person works at a time

*You must complete a minimum of 25 reps at an exercise before moving to another exercise. Break up reps as needed.

Once all 4 exercises have been completed you and your partner will run 400m with a 45lb bar OH. If the bar comes below the head you may not move.

Video Coming Soon!!

11-25-09

4 minutes for each exercise with 30s rest during transition

Rower (meters)
Turkish get ups (must alternate hands- up down=1)
GI Janes (jumping pullup to push up=1)



*DONT FORGET THANKSGIVING DAY WILL BE 1 CLASS AT 8AM.
COME READY TO WORK HARD AND SWEAT WITH A PARTNER. PARTNER WOD!!!!!!

11-24-09

3 rds for time:

30 wallball shots (20/15)
15 power clean & jerks (115/75)

11-23-09

20 min AMRAP of

12 power snatches (65/45)
10 push ups

11-21-09

15 min AMRAP of:

5 squat cleans (135/95)
7 box jumps 20"
9 burpees

11-19-09

You have 4 minutes to work towards your heaviest successful deadlift. Crossfitters are responsible for setting and changing their own bars within this 4 minute time span. (Floor to standing, knees and hips at full extension, shoulders behind the bar = successful lift)

Immediately following the deadlift each person will have 4 minutes to complete as many air squats as possible.

Total score is your total number of air squats + your heaviest successful deadlift!

11-18-09

For time:

50 double unders
30 clean and jerks (185/135/85) *floor to overhead
50 double unders

11-17-09

For time:

25 walking lunges
20 pull ups
50 box jumps 20"
20 double unders
25 ring dips
20 KTE
30 KBS (53/35)
30 sit ups
30 hang squat cleans (75/55)
25 back extensions
30 wall balls
20 ring rows

11-16-09

In 10 minutes complete:
5 snatches on the top of every minute, in the remaining time complete AMAP burpees
NO REST
In the next 10 minutes complete:
5 OHS on the top of every minute, in the remaining time complete AMAP double unders

*weight to be used is 95/65

11-15-09 Rest Day

For those of you who would like to try a tough one!

Here goes:

For time
2k row
100 BW bench press
*every time you rack the bar you must complete 15 air squats
2k row

11-14-09

Tabata 8 rounds of:

Rower (cals)
KB (floor to OH)
Ring dips
Toe to Bar

*record total reps for ea. exercise and total reps overall.

2009 Friday the 13th

Rest Day!

11-12-09

4 rounds for time of:

100ft OH walking lunge (25/15)
15 Box jumps 24"
30 pull ups

11-11-09

3 rounds for time of:

200m run (with 1 - kb, db or plate)
30 hang power snatches #45
200m run (with 1 - kb, db or plate)
30 burpee box jumps 20"