Monday the 21st of November, 2011

Back Squat 3-3-3 (70-80-90%) Rest as needed 21, 15 & 9 reps of: 11' Wall ball shot, 20 pound ball Burpee Box Jump, 24/20" SCORES Challenge of the week: 100 burpees for time Hands must touch behind head on jump, hips open to full extension Only one class at 9am this Thursday. Bring your friends and family!

Sunday the 20th of November, 2011

In 20 minutes time ladder up as high as you can in multiples of 1,2,3,4,5,...etc. 1 Pull-up 2 Push-up 3 Sit-up 4 Air Squat

Saturday the 19th of November, 2011

Team WOD “Mission Mile” Run 1 mile as a team (2-3 member teams) with a pair of dumbells stopping every 400 mtrs to complete 15 thrusters each. Carry weight any way you like *Post WOD finisher 100 hollow rocks/ 100 superman rocks *Click on highlighted link and select video under 11/13 post NO KIDS CLASS TODAY

sFriday the 18th of November, 2011

Deadlift 5-5-5 (65-75-85%) Rest as needed 4 minute AMRAP, 3 rounds 12 Burpee box jumps (24/20) 300 meter run Max Kettlebell swings (70/53) with balance of 4 minutes Rest 1 minute  after each round Score is total swings Scores NO KIDS CLASS TOMORROW MORNING!

Thursday the 17th of November, 2011

"TNT" Time specific-for reps 3 minute AMRAP Thrusters (135/95) 2 minute AMRAP Power cleans 1 minute AMRAP Push-press Task specific-for time 300 meter run 30 Chest to bar pull-ups 200 meter run 20 Chest to bar pull-ups 100 Double-unders 10 Muscle-ups   No rest between AMRAPs. Second workout begins immediately after last minute of AMRAP. Sub for muscle-ups is 10 Chest to bar pull-ups   SCORES

Wednesday the 16th of November 2011

Press 5-5-5+ (65-75-85%) Add 5 pounds to your press training max today Rest as needed 10 minute AMRAP 15 Plate ground to overhead (45/25) 10 Plate lateral jumps 5 Burpees Click link to watch demo of this WOD SCORES The Press from Mark Rippetoe courtesy of the CrossFit Journal SynerStretch protocol.

Tuesday the 15th of November, 2011

5 rounds for time of: 20 Thigh slap push-ups 70 Double-unders 1 rope climb, 18' Scores  

Monday the 14th of November, 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 4 minute AMRAP, 3 rounds 12 Chest to bar pull-ups 300 meter run Max plate squats (45/25) with balance of 4 minutes Rest 1 minute  after each round Score is total plate squats   Scores Challenge of the week Max height box jump in 3 attempts Firebreather challenge of the week 500 meter run 50 box jumps 24/20" 3 minute cap!!!

Sunday the 13th of November, 2011

7 rounds 5 Ring push-ups 10 Standard push-ups 15 Box jumps (30/24") YOGA at 930am WOD at 11am WSOE is rescheduled

Saturday the 12th of November, 2011

Partner 1 completes 5oo meter  run Partner 2 performs 20 minute unbroken AMRAP 5 Pull-ups 7 Power cleans (95/63) When partner 1 returns from run they switch.  Each partner will be required to keep track of their own rounds and reps. If any of the exercises are broken they must be repeated in order to proceed. Most rounds and reps wins! No Kids Class Today.