Nov 30

Tech/Strength

4x max time, hanging L-sits

Today's Wod:

5 rounds for time

5 HSPU

10 Ring Dips

15 Double Unders

Nov 29

Tech/Strength

Deadlift 3-3-3-3

Today's Wod:

12 min. AMRAP

5 Burpee

10 Wallballs

15 Air Squats

Nov 28

Today's Wod:

Rest Day

Nov 27

Tech/Strength:

50 double unders for time

Tabata ab mat situps

Todays Wod:

21-15-9 for time

Box Jumps 24/20

KB swings 53/35

Push ups

Then 100 walking lunges

Nov 26

Strength/ Tech

Thrusters:

10-8-6-3-3-3

Today's Wod:

"Jackie" For Time

1000m Row

50 Thrusters 45/35

30 Pullups

Nov 25

Todays Wod:

Rest Day

One of our new CrossFiter's hitting some

big numbers on the box jump

Nov 24

Tech/Strength:

Max Box Jump

Today's Wod:

10min. AMRAP

5 cleans 155/95

10 push ups

15 ab matt sit up

200m row

Nov 23

Todays Wod:

1RM Push Press

10-8-6-4-2-1-1-1-1

Nov 22

Today's Wod:

5 Rounds for Time

9 Burpee Box Jumps 24/20

12 Overhead Squats 75/55

15 Knee to Elbows

David our cross-country skiing superstar!

Nov 21

Today's Wod:

Rest Day

Nov 20

Todays Wod:

3 Rounds for total reps

1 min. BB Bench Press 95/65

1 min. BB squat Jumps 45/35

1 min. KB swings 53/35

1 min. Burpee's

1 min. Pull up's

1 min. Rest

Nov 19

Today's Wod:

4 Rounds for time

10 Push Press 95/65

15 V sit-ups

20 Air Squats

Nov. 18

Today's Wod:

Rest Day

Coach "Tech" showing some wicked form!

Nov. 17

Todays Wod:

20min AMRAP

10 wall balls 20/14

10 deadlifts 185/115

10 box jumps 24/20"

10 burpee's

Nov 16

Today's Wod:

1 Min. max double unders for reps

Then:

Hang power snatch

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

Markus Willard showing some explosive form on the power snatch.

Nov 15

Todays Wod:

Front Squat 3 Rep Max 3-3-3-3-3

Then:
3 x 500m Rows for Time

4 Min. Rest Intervals

Thanks for joining us Kim and Tom!

Nov 14

Rest Day.

Nov 13

Today's Wod:

21 - 18 - 15 - 12 -9 - 6 - 3

Wallballs 20/14
SDHP 75/45
KB Swings 50/30
Ab Matt Sit-ups

Nov 12

Todays wod:

6 rounds for time

5 Push Jerks 135/85lb
20 box jumps 24/20

Finish with 1000m Row

Nov 11

Today's Wod:

Rest Day

Nov 10

Today's Wod:

"Tabata Something Else"

for total reps

Pull Ups
Push Ups
Sit Ups
Squats

Nov 9

Todays wod:

"CrossFit Total"

Combine max lb from each lift:

Shoulder Press
Back squat
Deaflift

Nov 8

Todays wod:

For Time

Perform 4 burpee's to start, and 4 burpee's

at the top of each minute until completed

20 thrusters 75/45lb

20 hang cleans

20 push jerks

20 OH squats

20 front squats

Nov 7

Rest Day

Nov 6

Today's WOD

20min AMRAP of:

10 back squats 105/65

10 box jumps 24/20"

10 DB swings 70/40lb

200m ball run 20/14lb

Nov 5

Today's WOD

10-9-8-7-6-5-4-3-2-1 reps for time of:

BB cleans 105/65lb

Alternating lunges (each leg)

Single skipping add a zero

Nov 4

Rest Day

Nov 3

Today's WOD

"Barbara"

5 Rounds for time of:

20 pull ups

30 push ups

40 sit ups

50 air squats

Nov 2

Today's WOD

Overhead Squats

5-5-5-5-5

Nov 1

Today's WOD

"Fran"

21-15-9

thrusters

pull ups