11-1-10

3 rounds
30 SDHP 95/65
15 Ring Dips

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10-31-10

3 rounds
25 inverted burpees
25 DEADlifts 135/95
25 T2B

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10-30-10

2 person co-ed teams

AMRAP in 4 minutes
Squat Clean 95/65

1 minute rest

AMRAP in 4 minutes
Push Press 95/65

15 minutes rest then get the designated number of points per movement with your partner

3 pts / 1 pt
400 pts-Double-Unders / Single-Unders
300 pts-Box Jumps 32" / Box Jumps 24"
200 pts-Pistols / Squats
150 pts-HSPU / Inverted paralette Pushups
100 pts-M/U /Ring Pullups
90 pts-2for1 WB /Wallball
60 pts-Squat Snatch 95# /Power Snatch 95#
8 pts-No leg Rope ascent / Rope ascent

10-29-10

21-18-15-12-9-6-3
SDHP 75/45
Ring Pullups

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10-28-10

Thruster
1-1-1-1-1-1-1

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10-27-10

......
2 Front Squat 135/95
4 Box Jump-Overs 24/20
6 Clean & Jerk 135/95
8 Pullups.......

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CROSSFIT KIDS

Parents sign your kids up for CrossFit Kids starting in November...
Go to comments on this post and let us know how old your child is and the class that you want your child to attend...

10-26-10

Shoveling for time....virtual or real you pick! 15 minutes....then

AMRAP in 7
10 OHS 95/65
10 Pushups (release @ bottom)

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10-25-10

6 rounds
400m
Rest 2 minutes between efforts

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10-24-10

7 rounds
10 wallball 20/13
10 OHS 95/65
10 Pullups

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10-23-10

AFFILIATE CHALLENGE PREP WOD

EVERYONE WILL PARTICIPATE WHETHER YOU PLAN ON COMPETING OR NOT

10-22-10

50 Walking Lunge steps
50 Wallball
40 Walking Lunge steps
40 Med-Ball Cleans
30 Walking Lunge steps
30 Med-Ball Situps(ball touching floor over head and between feet)
20 Walking Lunge steps
20 Overhead Weighted Walking Lunge steps with Med-Ball
10 Walking Lunge steps
10 Med-Ball Burpee Press

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10-21-10

Running "DIANE"

21 Deadlift 225/155
21 HSPU
400m run

15 Deadlift 225/155
15 DSPU
400m run

9 Deadlift 225/155
9 HSPU
400m run

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10-20-10

Power Clean
2-2-2-2-2-2

Then max reps pullups in 5 minutes

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10-19-10

2 minutes max reps of...
2 minutes max reps of...
2 minutes max reps of...
2 minutes max reps of...
2 minutes max reps of...

Movements to be announced just before each 2 minute segment :)

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10-18-10

Run or Row 5k

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Sooo...what's your FRAN time?

10-17-10

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

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10-16-10

5 rounds
20 Stick Jumps 24/20"
10 Squat Snatch 75/45
SURPRISE :)

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10-15-10

Front Squat
1-1-1-1-1-1-1

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Out of ice packs?...Use a popsicle!!! I hear banana flavor works good!

10-14-10

21-15-9
Turkish Get-Ups 55/35
Kettlebell Swings 55/35

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10-13-10

AMRAP in 20
5 Burpee / C2B Pullups / T2B
10 Situps
15 Squats

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10-12-10

3 rounds for time
10 OHS 115/85
20 Box Jumps 24/20"

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10-11-10

For time
100m Walking Handstand
(If you cannot walk on your hands, do 10 handstand holds for max time)

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10-10-10

10 rounds for time
10 SDHP 95/65
10 Pushups

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10-9-10

Run 400m carrying 45/25# bumper
25 Pullups
25 Tire Flips
Run 400m carrying 45/25# bumper
25 Push Press with bumper
25 Box Jumps 30/24"
Run 400m carrying 45/25# bumper

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For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

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10-7-10

Deadlift
3-3-3-3-3

As soon as you get done do 10 Clean pulls with 20# over your max Clean weight

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10-6-10

3 rounds
21 Kettlebell Swings 55/35
21 Box Jumps
21 Wallball 20/13
21 Pushups

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10-5-10

"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

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10-4-10

7 rounds
7 Pullups
7 Front Squat 135/85

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One thing to not ever try!

10-3-10

AMRAP in 12
6 Squat clean 95/65
12 Pullups
24 Double-Unders

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OCTOBER CHALLENGE

Log as many pullups as you can in October...Whoever gets the most gets a cool shirt and the satisfaction of doing a butt-load of pullups, not to mention some ripped up hands that make pretty good conversation topics and neat photos! Last months challenge winner was pretty much uncontested...Leslie came in with over 4000 burpees! That's a whole lot of work in 1 month...now the fun part...a 3 minute grappling match with yours truly :)Stay tuned for the results of that( I think I can take her as long as she doesn't bite )

10-2-10

Filthy 50
50 box jumps (20")
50 jumping pullups
50 kettlebell swings (35#)
50 walking lunges
50 knees to elbows
50 push press (45#)
50 GHD back extensions
50 wallball
50 burpees
50 double-unders