20121130

Three rounds for time:

1000m row
800m run

20121129

"Fight Gone Bad"

5 rds: Each exercise will be 60 seconds in duration with 60 seconds of rest upon completion.

Wall ball shot, 20lb- Reps
SDHP: 75lbs
Box Jump
Push press: 75lbs
Row

20121128

Back Squat:

3-3-3-3-3

Focus on form and take sufficient breaks between sets.

20121127

20 min AMRAP:

250m row
10 Burpees
5 pullups

20121126

15min AMRAP:

Rope Climb, 2 ascents
20 Wall ball shots, 20lb
200m run

20121121

"Fives"

Five rounds for time:

500m row
5 pull-ups
5 box jumps
5 wall ball
5 ring dips
5 push press, 95lbs
5 tire flips
5 SDHP w/ 2 pood KB
5 hand stand push-ups
5 push-ups
5 GHD sit-ups

20121120

Hang power snatch:

 3-3-3-3-3 reps

Keep focus on form and avoid excessive weight. Stay within your comfort zone. Load should build from first set through the last.

http://www.youtube.com/watch?v=43qi9DlGUxU

20121119

Three rounds for reps of:
135 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
Back Ext w/ 25 lb plate, 1 minute
Burpees, 1 minute
135 pound Clean/Jerks, 1 minute
Rest 1 minute

20121116

"Eva"

Five rounds for time of:

Run 800m
K-bell swings, 30 reps
30 pullups

20121115

Clean and Jerk:

1-1-1-1-1-1-1

Each rep should be max effort, but keep focus on proper form and technique.

http://www.youtube.com/watch?v=Bc-0lFV1KWQ&list=LP_yJKFSw7owE&index=1&feature=plcp

20121114

For time:

10 Handstand pushups
250lb deadlift, 15 reps
25 box jumps
50 pullups
100 wallball shots, 20lb ball
200 double unders
400m run w/ 45lb plate

20121113

15-12-9 reps of:

135lb Barbell thruster
45lb weighted pullups

20121112

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

20121109

Pick a Hero, any Hero.

See binder in gym for list of Hero WOD's or reference Crossfit.com.

20121108

Four rounds for time:

Run 800 meters
2 min rest

Pace should at 1 mile goal pace.
Ex: 1 mile goal pace is 6:00, 800m pace should be 3 minutes.
Rest should be a slow jog.

20121107

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball

"2-fer-1s"= Two Squats for every release of the ball

20121106

For time:

Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood ( approx. 55 lbs) Turkish Get-up, 20 reps, alternating arms

20121105

Five rounds for time of:

15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

20121102

Hero WOD

"JT"

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

21-15-9

For time:
Handstand push ups
Ring dips
Push ups