Monday, December 1, 2014

2 Position Hang Clean

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

Saturday, November 29, 2014

Jenny

AMRAP in 20 minutes

20 overhead squats @ 45/35#
20 back squats @ 45/35#
400m run

Friday November 28, 2014

Wod:

5 rounds for time

Using the same weight for all bar movements:

8 Deadlift
30 Double Unders
6 Clean and Jerk
10 box jumps
4 Snatch
run 100 m

HAPPY THANKSGIVING!!!

Lets be thankful for our wonderful little crossfit family- 9 am wod and bring the kiddos.

“THE GOBBLER”
for time, with a partner:
Run 200m (together)
100 Double-Unders/300 singles
Run 200m
100 Sit-ups
Run 200m
100 Push-ups
Run 200m
100 Supermans
Run 200m
100 Burpees
Run 200m
100 Jumping air squats
Run 200m
100 second plank hold
Run 200m
100 Knee 2 Elbow

Kiddos- will be scaled and work as one group together!

Wednesday November 26, 2014

“THE CORNUCOPIA”

FIRST COURSE:

30 – 20 – 10 OF:

Wall Ball (20/14)

Box Jumps (24/18)

Kettlebell Swings – American (53/35)

10 minute limit

MAIN COURSE:

AMRAP 16:00

In teams of four

Deadlift

Double-Unders

Pull-ups

Rest

Switch every minute on the minute. 

Score in total number of combined reps.

DESSERT:

400 m Partner Wall Ball Toss

Every time you drop the ball, one Burpee.

Tuesday November 25, 2014

Wod:

15 min AMRAP

Row 100 m (can run 100 m)
10 squats
7 mountain climbers
5 push ups
3 sit ups

Monday November 24, 2014

Snatch Clinic!