Rest Day

Rest Day

WOD

Four Rounds for time:

25 Burpees

30 Situps

Post your time to comments:

WOD

Happy Thanksgiving

I hope you enjoy your day. Here is the workout you decide before or after you eat, remember your Zone Diet!

Three rounds for time:

Run 100m

30 squats

25 push ups

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WOD

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

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More information about a incredible warrior,  Navy SEAL Dies   

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WOD

Three rounds for time of:
21 Knees to elbows
1  pood Kettlebell swing, 21 reps
21 Push-ups
21 Pull ups 
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

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WOD

Clean and Jerk 1-1-1-1-1-1-1

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 "Refined Carbohydrates", Robb Wolf, CrossFit Nutrition Seminar - video [wmv] [mov]

WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

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WOD

Back Squat 5-5-5-5-5 reps

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WOD

"Helen"

Three rounds for time:
Run 400 meters
1 pood (16K) Kettlebell X 21 swings (or 35 pound dumbbell swing)
12 Pull-ups

Remember heavy days are important get them done!

Post time to comments.

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WOD

Push jerk 1-1-1-1-1-1-1 reps

"Tanya Wagner is a Beast" Part 2 by CrossFit Again Faster, CrossFit Journal Preview - video [wmv][mov]

WOD

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

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Rest Day

Rest Day

WOD

Power clean 1-1-1-1-1-1-1 reps

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Leon, Matt, Adam working through Fight Gone Bad!

Mike Burgener, "I Coulda Jerked the World" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

WOD

As many Rounds as you can in 20 min

Run 200m

12 overhead squats 65lbs 

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Great turn out yesterday we had 13 do FGB!

Allie, Kady, Val after Fight Gone Bad, well done!

WOD

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

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"What is CrossFit?" by Andy Stumpf Part 2 - video [mov] [wmv]

WOD

Five rounds for time of:

25 GH Sit ups

25 Pull-ups

25 Burpees

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Kip Comparison - video [wmv] [mov]

WOD

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to: 080930

Rest Day