Thursday 11/14/13

Tabata Row to 100 Calories
Score is rounds it took to get to 100.

Max Rep Pull up

Note: The max rep pull up is one attempt and done immediately after you are finished with the row.

Wednesday 11/13/13

For time:
10 Handstand Push-ups
20 Pull-ups
30 Kettlebell Swings, 1.5/1 pood
40 Air Squats
100 Double Unders
40 Air Squats
30 Kettlebell Swings, 1.5/1 pood
20 Pull-ups
10 Handstand Push-ups

Competitors: 5 Burpee Penalty at every break in set.

Tuesday 11/12/13

5 rounds of:
Max rep Back Squats @ bodyweight
400m, Run

Score is back squat reps.

Note: This is not for time, but the run should be done fast. 30min cap.

Friday 11/08/13

There is no 0900 or 1200 class today!!

2 min AmRep: Push Jerk 135/95
2 min AmRep: Farmer Carry 2/1.5 (Score is distance)
2 min AmRep: Ring Muscle Up (Bar Muscle up / Pull up)

Rest as needed between AmReps.

Thursday 11/07/13

For Time:
Front Squat 225/155
Double Unders

Wednesday 11/06/13

For Time and quality Reps:
Push up
L-Sit Hold (secs)


Max Effort L-Sit Hold

Tuesday 11/05/13

10min Amrap (with increasing reps) of:
Toes to Bar
Pull up
Box jump 24/20
Thrusters 95/65

Reps start at 1 and increase by 1 every round.

Monday 11/04/2013

CrossFit Open 13.1
As many reps in 17 mins as you can of:
40 Burpees
30 Snatches, 75/45 lbs
30 Burpees
30 Snatches, 135/75 lbs
20 Burpees
30 Snatches, 165/100 lbs
10 Burpees
Snatch, 210/120 lbs

This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch.
A Clean and Jerk is not permitted. Score is total reps completed.

Friday 11/1/13

3 rounds each for time:
50m forward Sled drag 135/95


3 rounds each for time:
50m Backward Sled drag 95/65

Thursday 10/31/13

There will not be a 5:30 or 6:30pm class.
Happy Halloween!

For time:
Row, 1000 m
15 Muscle-ups
50 Double Unders
20 Thrusters, 95/65 lbs
50 Double Unders
25 Handstand Push-ups
50 Double Unders
30 Kettlebell Swings, 2/1.5 pood
50 Double Unders
35 Box Jumps, 24/20 in
50 Double Unders
50 Burpees