Friday 11/15/13

For Time: 75 Wall Ball burpees Competitors: 25 double under Penalty if the athletes drops the ball

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Thursday 11/14/13

Tabata Row to 100 Calories Score is rounds it took to get to 100. -then- Max Rep Pull up Note: The max rep pull up is one attempt and done immediately after you are finished with the row.

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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.

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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.

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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.

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Thursday 11/07/13

For Time: 10-9-8-7-6-5-4-3-2-1 Front Squat 225/155 10-20-30-40-50-60-70-80-90-100 Double Unders

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Wednesday 11/06/13

For Time and quality Reps: 40-30-20-10 Push up L-Sit Hold (secs) -then- Max Effort L-Sit Hold

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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.

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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, […]

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Friday 11/1/13

3 rounds each for time: 50m forward Sled drag 135/95 -then- 3 rounds each for time: 50m Backward Sled drag 95/65

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