20121001

30-20-10
Toes to bar
Wallballs

20120928

Meet at 0545 and 1700

"Diane"
21-15-9
Handstand Pushups
Deadlift 225/135

20120927

"Fran"
21-15-9
Thrusters 95/65
Pullups

20120926

Meet at 0545 and 1700

Amrap 7 minutes

50m farmer carry of max weight
10 hollow rocks
25 double unders
5 kettlebell swings

20120924

Meet at 0545 and 1700.

5 rounds
400m run
30 sit ups
15 burpees

20120924

"Elizabeth"
21-15-9
Full squat clean 135/95
Ring dips

20120921

This one is for you Ben

"Nancy"
5 rounds for time
400m run
15 Overhead squats 95/65

20120920

Meet at 0545 and 1700

Chipper For Time:

30 KB Swings 24/16
20 Burpees
10 Tire Flips
200 Double Unders  (or x2 singles)
10 Tire Flips
20 Burpees
30 KB Swings 24/16

20120919

Pick a skill that you suck at...Kipping Pullups, Double Unders,  Handstand pushups, muscle up progression, pistols, etc and work on them for 10 minutes.  I will help coach you through

Then

Max Effort Deadlift

(Lift for a maximum load over 1-3 reps...that doesnt mean just jump to your max, progress slowly to warm up then attempt your max effort) 

20120918

Meet at 0545 and 1700

Key word for this workout --- SCALE!  Most of you should not be doing this RX

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

20120917

Take 20 minutes to find your max height box jump.

Then

7 rounds for time
10 knees to elbows
5 clapping pushups
10 medicine ball cleans

20120914

Not a girl, but should be tough.  Sorry to both am and pm groups, I am very busy at work this week

AMRAP 12 Mins

5 Handstand pushups
5 Burpees over bar
5 Overhead squat 95/65

20120913

Bad squat habits are learned as we grow older, toddlers instinctively know how to squat. (Click on link)

Meet at 0545 and 1700 in Bldg 707.

"Lynne"
5 Rounds for max reps of:
Body weight Floor Press (Dont use the bench, its too wobbly)
Pullups
Score is total number of reps

There is no time limit on this, but once you go to failure that is the end of the set.

20120912

Warmup:
75 Double unders
25 Squats
10 Jumping lunges each leg
Hamstring stretch, Paleo Chair, Shoulder mobility


EMOTM +1 Full Squat Cleans for 15 mins - 95/65

1st minute-1
2nd minute-2
Etc...until you cannot finish the # of cleans for that round
Score is rounds completed

Then AMRAP 5 Min of:

5 KB Swings  24/16
3 Burpee pullups

9-11 WOD

Meet at 0545 and 1700 in building 707

9-11 Rememberance WOD

When one person finishes the row the next person starts.  We will write down the start time and the stop time for each person and calculate out the times at the end.

2001m row
11 box jumps (36in)
11 thrusters (135#/95#)
11 burpee to chest to bar pull ups
11 power cleans (175#/115#, AA Flight #175 (south tower))
11 hand stand push ups
11 kb swings (2 pood/1.5 pood)
11 toes to bars
11 deadlifts (175#/135#)
11 push jerks (115#/75#)
2001m row

20120910

Meet at 0545 and 1700 at bldg 707

'Grip and Griff'
200m plate carry 45/25
Run 800m
Backwards run 400m
Run 800m
Backwards run 400m
200m plate carry 45/25

20120907

"Grace"
For time.
30 Clean and jerks. 135/95

20120906

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

20120905

"Annie"

50-40-30-20-10
Double unders
Sit ups

X3 singles for newbs, x4 for anyone that has had more than a month of crossfit

20120904

I am posting from my phone while I wait for internet in my new place, so no pictures for the time being.

Meet in 707 at 0545 and 1700.

"CrossFit Total"
You have three attempts to find your max
Press, squat and deadlift.