Thursday, November 29, 2012 - Workout

Happy Birthday Pastor James!!!

2 Rounds Standard Warm-Up

Then

Strength: Bent Over Row (5 x 5)

Then

For Time:

Pastor's 61 -
- 61 Double Unders (200 Singles)
- 61 Burpees
- 61 Sit-Ups
- 61 Jumping Lunges (scale: Walking Lunges)

Post BOR weight, time, and any mods to comments.

Wednesday, November 28, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Practice: Pull-Up Strength

Then

4 Rounds, each in 4 minutes
- 200m Sandbag Run
- 20 Sandbag Squats
- AMRAP Kettlebell Swings or Box Jumps (2 Rounds of Each)

Rest 2 minutes between rounds

Post Total number of reps, KBS weight, and BJ height to comments.

Monday, November 26, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

Strength: Back Squat (5, 3, 1+)

Then

AMRAP in 20 Minutes -
- 400m Run
- 10 Pull-Ups
- 20 Push-Ups
- 30 Squats

Post BS AMRAP weight and reps, number of rounds and any mods to comments.

Sunday, November 25, 2012 - Workout

2 Rounds Standard Warm-Up

Then

For Time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 -
- Shoulder to Overhead (95/65)
- Walking Lunges
- Knees to Elbows (or 2x Sit-ups)

Post time and mods to comments.

Friday, November 23, 2012 - Workout

3 Rounds Standard Warm-Up

Then

Review: Squat Clean

Then

For Time:

"The Turkey's Revenge"
- Run 1 Mile

21/15/9
- Squat Cleans (95/65)
- Ring Dips

- Run 1 Mile

This is a famous CrossFit workout called Elizabeth with 1 mile runs added before and after to spice things up a bit.

Post time, weight, and any mods to comments.

Wednesday, November 21, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Team Workout:
- 10 min to find combined 1 RM Deadlift
- With 25% of combined DL on the bar team farmer carry 200m
- AMRAP in 10 minutes of Deadlifts while partner holds a plank. Everytime you fail on the plank switch places.

Post combined DL max, weight used for the workout and total number of DL's to comments.

Monday, November 19, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

Strength: Push Press (5, 3, 1+)

Then

For Time:
30 - 20 - 10 -
- Pull-Ups
- Ground-to-Overhead (95/65)

Post PP AMRAP weight and reps, time, G2O weight and any mods to comments.

Thanksgiving Week Schedule

Monday - 6:30 PM
Wednesday - 3:00 PM
Friday - 8:30 AM
Sunday - 6:00 AM

Sunday, November 18, 2012 - Workout

2 Rounds standard warm-up

Then

Review and Practice: Overhead Squat

Then

For Time:

5 Rounds -
- 400m Run
- 15 Overhead Squats (95/65)

Thursday, November 15, 2012 - Workout

2 Rounds Standard Warm-Up

then

Strength: Back Squat (3, 3, 3+)

then

For Time:

4 x 30/30 of the following -
- Burpees
- Kettle Bell Swings (50/35)
- Box Jumps (24/20)
- Jumping Lunges

Perform each movement for 4 rounds of 30 seconds on followed by 30 seconds of rest.  We will have a 2 minute rest between each movement.

Post BS AMRAP weight and reps, total reps for each movement, and any mods to comments.

Wednesday, November 14, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Skill Work: Knees to Elbows

Then

For Time:
- 800m Run

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 -
- Double Unders (3x Singles)
- Sit-Ups

- 800m Run

Post time and mods to comments.

Monday, November 11, 2012 - Workout

1 Round Standard Warm-Up

then

Group Warm-Up

then

Strength: Push Press (3, 3, 3+)

then

For Time:

4 Rounds -
- 400m Run
- 10 Pull-Ups
- 20 Push Press (75/45)
- 30 Squats

Post group warm-up results, Push Press AMRAP reps and weight, time, push press weight, and any mods to comments.

Sunday, November 11, 2012 - Workout

1 Round Standard Warm-Up

then

Death by Back Squats -

at 1:00 perform 1 Back Squat (155/105)
at 2:00 perform 2 Back Squats
...
...
...
at 20:00 perform 20 back squats

Continue this pattern until you cannot complete the prescribed reps within that minute.

Post total reps or last successful round and BS weight to comments.

Thursday, November 8, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Back Squat (5, 5, 5+)

Then

3 Rounds, each in 4 minutes-
- 400m Run
- 10 Hang Power Cleans (135/95)
- AMRAP Sit-ups

Post BS AMRAP weight and reps, PC weight, and total number of sit-ups to comments.

Wednesday, November 7, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

AMRAP in 20 Minutes of:
- 6 Pull-Ups
- 9 Box Jumps
- 12 Kettlebell Swings

Post group warm-up results, total and partial rounds, and any mods to comments.

Monday, November 5, 2012 - Workout

New Time - Tonight workout starts at 6:30!

2 Rounds Standard Warm-Up

Then

Strength: Push Press (5, 5, 5)

Then

For Distance:
- Run 30 Seconds
- Run 60 Seconds
- Run 90 Seconds
- Run 120 Seconds
- Run 150 Seconds
- Run 120 Seconds
- Run 90 Seconds
- Run 60 Seconds
- Run 30 Seconds

Rest 30 seconds between each interval.

Post push press AMRAP weight and reps, and total distance for workout.

Thursday, November 1, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

Strength: Back Squat (5 x 2)

Then

For Time:
5 Rounds -
- 10 Back Squats (155/105)
- 15 Knees to Elbows
- 20 Push-Ups

Post Group Warm-Up result, BS AmRAP weight and reps, and time, bs weight, and any mods to comments.
-