Monday A.) Back Squat: 5 (75%), 3 (85%), 1+ (95%) B.) 3 rounds of: 10 knees to elbows, 25 push-ups (hand release), run 400 yards, 10 squat jumps (65/45) _____________________________________________________________ Tuesday A.) Snatch: 5 (75%), 3 (85%), 1+ (95%) B.) 10 minute AMRAP of: 12 kb snatches (53/35), 40 double unders ______________________________________________________________ Wednesday CrossFit WOD: [...]

12/24 = Normal Team WOD @ 9am 12/26 = 7:30 am WOD, 9am WOD 12/27-12/30 = Normal Class Schedule 12/31 = 9am Paleo Talk, 10AM Team WOD 1/2/12 = NO CLASS, Happy New Year! 1/3/12 = Resume normal class schedule. Get ready for our “PALEO CHALLENGE,” starting the following week!

Teams of 2 Complete the Following: 72 Burpees, 126 Wall Balls (20/14), 34 Deadlifts (225/155), 49 Box Jumps (30/24) (24/20 fully geared), 23 Down and Back (50ft) Single-Arm Farmer’s Carry (2/1.5 pood) (switch hands at end of down carry), 1 person working at a time. Workout must be completed in order. CFD Memorial Workout -Brian [...]

On Wednesday we had a tough workout, (“Karen” = 150 wall ball shots for time (20/14#))!  “Karen” always seems to make people freak out.  I am one who doesn’t mind Karen, because it teaches you to use your legs on your wall ball shots rather than your arms.  You want to treat wall balls similar [...]

A.) 500 meter row/20 bird dogs/15 squat tuck jumps/group dynamic B.) 4 x 100 m. row sprints (max effort, 1 min rest between rows) C.) 10-8-6-4-2 reps for time of: Power Cleans (135/85), Box Jumps (30/24), 20 m. shuttle runs

A.) 500 meter row, 30 double unders (or practice), 20 low back wipers, 20 supermans, group dynamic B.)Strength: Deadlift: 5-3-1+ (75%, 85%, 95%) use 90% training max Over-Head Squat: 5-3-1+ (same percentages as deadlift) Weighted Pull-up: 5-3-1+ C.) Cash Out = max handstand hold

A.) 500 m. row, 20 grasshoppers, 50 toe touches, 20 back extension, group dynamic warm-up B.) Floor Bench Press: 3 (65%), 3 (75%), 3 (85%), 3+ (90%) C.) For Time: 50 bicycles (ea leg), 40 walking lunge steps, 30 straight arm abmat situps (25/15), 20 push-ups (hand release), 10 toes-to-bar, 20 push-ups (hand release), 30 [...]

Monday A.) Front Squat : 3 – 3 – 3 B.) 12 – 9 – 6 reps for time of: Thrusters (120/90), Ring Dips Tuesday A.) Sumo Deadlift: 3-3-3 B.) 4 rounds – 3 min on, 1 min off for A.M.R.A.P. 4 sumo deadlift highpull (95/65), 6 burpee box jumps (24/20), 10 v-ups

*Remember starting next week we have moved Tuesday’s 9:30 am class to 9:00 am. ____________________________________________________________________________ *We have added a 9:00 am to Thursday which gives us a 9:00 am wod time every day of the week. ____________________________________________________________________________ *With the winter already here PLEASE remember to have a separate pair of shoes to work out in.  [...]

Wednesday A.) 5 minutes of (work 15 seconds / rest 45 seconds) of: Deadlift (275/165) B.) 8 minute AMRAP of: 15 kb swings (53/35), 20 ab mat sit-ups, 25 box jumps (20/12) Thursday A.) Handstand Push-Ups:  8 – 8 -6 (take a 90 sec break after ea. set) B.) 10-9-8-7-6-5-4-3-2-1 reps for time of: Push [...]