Wednesday the 21st of September, 2011

Press 5-5-5+ (65-75-85%) Add 5 pounds to your press training max today Rest as needed 3 Rounds for time: 21 Push Jerk 115/73 21 Push Ups Run 400 meters SCORES

Tuesday the 20th of September, 2011

15-12-9-6-3 reps for time of: 135 pound Power clean Bar-facing burpee SCORES WSOE

Monday the 19th of September, 2011

Back Squat 5-5-5+ (65-75-85% of your Front Squat training max) Add 10 pounds to your training max today Rest as needed 25 walking lunges 25 pull ups 25 walking lunges 25 goblet squats, 2 pood 25 walking lunges 25 kettlebll swings, 2 pood 25 walking lunges 25 goblet squats, 2 pood 25 walking lunges 25 burpees SCORES 20 minute time limit Challenge of the week Max double-unders in 60 seconds Firebreather challenge For time Row 1K 100 double-unders (Time c...

Sunday the 18th of September, 2011

Crossfit305 Yoga @ 930am 11am Crossfit WOD 20 minute AMRAP 500 meter run 50 double unders

Saturday the 17th of September, 2011

Fight Gone Bad In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Wall-ball: (20/12) pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: (75/53.5) pounds (Reps) Box Jump: 20" box (Reps) Push-press: (75/53.5) pounds (Reps) Row: calories (Calories) Scores The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station i...

Friday the 16th of September, 2011

Muscle up practice, 20 minutes Rest as needed "SQT" Three rounds for time of: 95 pound Ground to overhead, 10 reps 200 yard Shuttle sprint, 50 yards there and back twice Bonus: 1 minute Max Reps Sumo-deadlift high-pull, 75/53 SCORES

Thursday the 15th of September, 2011

3 rounds for time of: 21 Kettlebell swings, 1.5 poods 15 Wall Ball shots, 20 pound ball 9 Burpees 1 Rope ascent, 18' All exercises must be performed unbroken. 15 minute time limit. FGB prep bonus: 1 minute Max Reps box jump, 20" SCORES

Wednesday the 14th of September, 2011

"Isabel" For time: Snatch 135 pounds, 30 reps 10 minute time limit 300 yard shuttle sprint for time, 2 efforts Markers set at 5, 10 & 15 yards. 5 times out and back. FGB prep bonus: 1 minute max reps push press, 75/53 Of Interest; Burgener Warmup from the CrossFit Journal Isabel and Shuttle Scores

Tuesday the 13th of September, 2011

Run 800 meters Four efforts, starting every 10 minutes. FGB prep bonus: 1 minute max reps Wall Ball

Monday the 12th of September, 2011

"Angie" 100 Pull Ups 100 Push Up 100 Sit Ups 100 Squats 30 minute time limit Scores from Angie Officially unofficial scores from for Pete' Sake Challenge of the week 30 Box jumps in 60 seconds (24/20) Firebreather Challenge Perform 5 unbroken rope climbs. The entire body must pass marker at bottom  set at 8' off the ground and must touch marker at top set at 15'. You can rest in anchor while time runs. If your feet touch the floor at any time you're done. Record time and comp...