Nov 30

Tech/Strength

Shoulder Press

8-5-5-3-3-1-1-1-1-1

Todays wod:

5000m Row

For Time

Nov 29

Todays wod:

"Linda"

10-9-8-7-6-5-4-3-2-1

Deadlift: 1 1/2 Bodyweight

Bench Press: Bodyweight

Clean: 3/4 Bodyweight

Nov 28

Tech/Strength

8-5-5-5-5-5

Todays wod:

10-9-8-7-6-5-4-3-2-1

Wallball 20/14

K2E

SDHP 95/65

Nov 27

Rest Day

Nov 26

Tech/Strength

BB Good Mornings/BB Hang Power Snatch

Todays wod

"Bodyshop 1000" Partner wod

125 Back Squat 95/65

125 Pushups

125 Box Jumps

125 BB Good Mornings 45/35

125 Situps

125 Hang Power Snatch 45/35

125 Burpees

125 Double Unders

Another PR for Bodyshop CrossFit in less than a month! 22 participants in the class and one awesome workout! Good job everyone! :)

http://youtu.be/AUAypgcfy2o

Nov 25

Tech/Strength:

Ring Dips

Work on Muscle up Progressions

Today's WOD:

"Grace"

For Time

30-Clean and Jerks 135/95lb

Nov 24

Todays WOD:

Bench Press

8-8-6-3-3-1-1-1-1-1-1

Nov 23

Tech/Strength

5-5-5-5

Today's wod:

"Cindy"

5 Pullups

10 Pushups

15 Air Squats

Tracey showing some excellent style in the kipping and Kim at 7 months pregnant still doing pullups!!!

Nov 22nd

Todays wod:

Turkish Getups

3-3-3-1-1-1

Nov 21st

Tech/Strength

10-8-6-3-1-1-1

Todays wod:

18-15-12-9-6-3

Back Squat 95/65lb

50 Single skips in between sets.

Nov 20th

Rest Day!

Check out Coach Boot's daughter Mariah rockin the kippings...

http://youtu.be/NMD6DjkYscE

Nov 19th

Tech/Strength

Power Clean

10-5-5-5

Todays wod:

30 min. AMRAP

30 Air squats

20 Pushups

10 KB Swings 53/35lb

5 Power Cleans 135/95lb

Here's a little peak at everyone ripping up todays wod...

Good job everyone!

http://youtu.be/OZet6DVP8AM

Nov 18

Tech/Strength

L-sits

Rope climbs

Handstand holds and/or HSPU

Todays Wod:

"Fran"

21-15-9

Thrusters 65/95

Pullups

Nov. 17

Todays Wod:

Snatch balance 1-1-1-1-1-1-1

(From the CrossFit main site)

Eat a good supper, get a good sleep and get your dose of inspiration below. Tomorrow brings Fran, don't miss it!!!

http://youtu.be/VShHz27QxeU

Nov 16

Tech/Strength
Overhead Squats
8-8-6-6-3-3-1-1-1


Today's wod:
"Annie"
50-40-30-20-10
Reps of Double-unders &
Abmat Situps

Skipping Scaled= 200-160-120-80-40

Nov 15

Warmup:

Junkyard Dog

Todays Wod:

3 Rounds for Total Reps

45 sec. Wallballs

15 sec. Rest

45 sec. Burpees

15 sec. Rest

45 sec. Ab Mat Situps

15 sec. Rest

45 sec. Box Jumps

15 sec. Rest

45 sec. KB Swings

1:15 sec. Rest

Warrior hockey team kicking some ass!!!

Nov 14

Tech/Strength

Box Jump Standards

SDHP's

8-8-6-6-3-3-3

Todays wod:

1500m Row then...

21-15-9

SDHP 95/65

Box Jumps 24/20"

Ab Mat Situps

Nov 13

Rest day

Brad's girls working the head and handstand holds.

Nov 12

Tech/Strength

Max Deadlift

10-8-6-3-3-1-1-1

Today's WOD:

300m Walking lunge with

4 burpees at the top of each minute.

Troy & Aaron taking a group through the foundation.

Nov 11

Tech/Strength

Ring Static Holds

Todays Hero Wod:

"Jack"

AMRAP in 20min. of:

10 Push Press 115/75lb

10 KB Swings 53/35lb

10 Box Jumps 24/20"

The Hero WODs from CrossFit are named after CrossFitters who have given their lives in the line of duty.

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Nov 10

Rest up, recuperate and remember...

There is just one class tomorrow morning at 9:00am.

See you there!

Nov 9

Tech/Strength

Max Hang Power Clean

10-8-6-3-3-1-1-1-1-1

Todays wod:

5 Rounds for Time

6-10m Shuttle Run

10 Hang Power Cleans 135/95

20 Ab Mat Situps

Nov 8

Tech/Strength

Weighted pullups

3-3-3-3-3

Todays wod:

3 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

Nov 7

Tech/Strength

Pullups

KB Swings

Ring Dips

Todays WOD:

3 Rounds of Rowing "Helen"

400m Row

21 KB Swings

12 Pullups

Nov 6

Rest Day

Practice makes perfect, Charli's working on her headstand. What weakness are you working on?!

Nov 5

Tech/Strength:

1 Mile/1600m Run

Todays WOD:

"Tabata Fight Gone Bad"

Wall Balls 20/14

SDHP's 75/55lb

Box Jumps 20"

Push Press 75/55lb

Calorie Row

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Nov 4th

Tech/Strength

5-7 Min. Each

Back Squat

Front Squat

Overhead Squat

Today's WOD:

10 Min. AMRAP

10 Hand Release Pushups

15 OH Squats 65/45

50 Singles (skipping)

Nov 3

Tech/Strength

Push Jerks

10-5-5-5-5

Today's WOD

30-Push Jerks for Time 135/95lb

4min Rest

40-Push Jerks for Time 95/65lb

4min Rest

60-Push Jerks for Time 65/45lb

Nov 2

Tech/Strength

10 min. Work on Turkish Getups

"Tabata Something Else"

8 Tabata rounds of each exercise

10 sec. rest between exercises

Pullups

Pushups

Ab Mat Situps

Air Squats

Score= Total of all reps completed!

Nov 1

Today's WOD

Overhead Squat

10-8-6-3-3-3-3-3