Monthly Archives: November 2011

Back Squat 5-5-7-10-15-20 -use some warm up weights to get to a good 5 rep weight for two sets, then most likely the weight will be going down as the reps increase

2011 CrossFit Games 11.6 wod: Amrap 7 mins: 3 thrusters (M-100/W-65) 3 chest to bar pull ups 6 thrusters 6 chest to bar pull ups 9 thrusters 9 chest to bar pull ups 12 thursters 12 chest to bar pull … Continue reading →

10 rounds: 10 one arm kb swings (R + L = 1) 15 sit ups 10 squats

Starting on Tuesday December 6 we will be adding a new time slot to our schedule for teens.  The class will begin at 4:30 pm on Tuesdays and Thursdays and classes will last approximately 45 minutes.  This is a great opportunity … Continue reading →

4 rounds: 15 Sumo deadlift high pull (95/65) 20 push ups 1 rope climb -for rope climb you can sub 5 mini rope climbs, 7 towel or one ring pulll ups -if you are not doing rx’d weight for the high … Continue reading →

For time: 150 goblet squats 150 V sit ups -complete the movements in any order or combination you would like, just make sure you get 150 of each.

warm up: 1 mile run wod: 100 burpees for time cool down: 1 mile run -if you would like, you can do in this order or combine them all into one spectacular wod.  Post times to comments.

CorssFit Games Sectional wod 11.5: Amrap 20 mins: 5 power cleans (145/100) 10 toes to bar 15 wall ball(20 lb-10′/14 lb -9′) wod explanation and demo

Wedneday November 23: Normal Hours Thurday November 24: Closed Friday November 25: One class at 9:00 am Saturday November 26: Normal Hours, this includes the 11:00 am intro class.

For time: Box Jump 20-20-20-20-20 Turkish Get up 12-10-8-6-4 -the get ups will be done with one weight the entire time, alternating arms each rep to complete the total number of reps.  So the first round is 12 total, not … Continue reading →