8 Days of Hanukkah

8 minutes to get:

8 Rep Max Overhead Squat

12 Days of Christmas

1 Christmas Snatch (95/65)

2 Ring Dips

3 Burpees

4 Pull-ups

5 Toes to Bar

6 Push-ups

7 Squats

8 Jumping Lunges

9 Box Jumps

10 Wall Ball Shots

11 Kettlebell Swings

12 Thrusters (95/65)

Just like the song. Do one snatch, then do two ring dips and one snatch. Next do three burpees, two ring dips and one snatch. Merry Christmas everyone!!!

Clean and Jerk Chelsea

Every (odd) minute on the minute for thirty minutes:

5 Pull-ups

10 Push-ups

15 Squats

Every (even) minute on the minute for thirty minutes:

1 Clean and Jerk (70-90% of 1RM)

CF Open WOD #2 (repeat)

AMRAP in 15 min:

9 Dead-lifts (155/105)

12 Push-ups

15 Box Jumps (20 inch box)

OH man those are difficult Squats

100 Overhead Squats

Saturday Morning Cards

Cards

Heart = KB Clean and Press

Spade = Cartwheel

Diamond = Sots Press

Club = Wall Ball Sit-ups

Ace (Accuracy) = Soccer Dribble and Shoot

Extreme Athletes

Dip Drive

Warm Up:

3 minutes Sit-ups

2 minutes Squats

1 minute Push-ups

WOD:

2-2-2-2-2

Push Press

Bradshaw

Bradshaw

10 Rounds for time:

3 Handstand Push-ups

6 Dead-lifts (225/155)

12 Pull-ups

24 Double Unders

1,200 Rep Team Challenge

In Groups of 3:

200 Push Press

200 Overhead Squats

200 Leg Throw-Downs

one athlete working, one resting, one holding a "boat"

200 Toe Taps

200 Jumping Squats

200 Sumo Dead-lift High Pull

one athlete working, one resting, one holding "arch"

JT

21-15-9

Handstand Push-ups

Ring Dips

Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

90 Handstand Push-ups

Every Minute on the Minute for 30 Minutes: 

2 Ring Dips

3 Handstand Push-ups

6 Slam Ball

Happy 21st

Three Rounds for Time:

21 Kettlebell Swings (70/53)

21 Knees to Elbows

21 Pull-ups

21 Back Extensions

Karen

Karen

150 Wall Ball Shots

Hoover Ball

Gymnastics WOD: 5 Rounds

5 Forward Rolls

5 Backward Rolls

5 Ring Extensions

10 Sots Press (45/35)

Post WOD: 

Hoover Ball

Bar Hoppin' Burpees

For time: 

10 Squat Cleans (95/65)

10 Bar Hoppin' Burpees

9 Squat Cleans

9 Bar Hoppin' Burpees

8 Squat Cleans

8 Bar Hoppin' Burpees

7 Squat Cleans

7 Bar Hoppin' Burpees

till.....

1 Squat Clean

1 Bar Hoppin' Burpee

 WOD: For Time

50 Double Unders

then 

21-15-9 of

Burpee Box Jumps

Pull-ups

then 

50 Double Unders

Warm Up: 3 Rounds

Medicine Ball Lunges

15 Seated Med Ball Toss

10 Hand Release Push-ups

Skill Work: Med Ball Cleans

WOD: 4 Rounds 

10 Clapping Push-ups

15 Ring Dips

20 Double Squat Wall Ball Shots

New Skills

Molly Sante gets her first unassisted pull-up

Suz Remec conquers her first box jump

This week we are focusing on Med Ball Cleans! Here is Teresa giving a sizzling demo!

Thanksgiving Schedule

Monday, Tuesday and Wednesday @ 7:00, 8:30, 4:15 and 5:15

Friday@ 9:00

Saturday @ 9:00

Fran

Fran

21-15-9

Thrusters (95/65)

Pull-ups

5 rounds, 5 movements and 5 reps

Skill work- Snatch Balance

WOD: 5 Rounds of:

5 Clean and Jerks (135/95)

5 Handstand Push-ups

5 Slam Ball (40/30)

5 Skin the Cats

5 V-ups

Chelsea

Chelsea

EMOTM for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats

Get tested

Are you a level 2 CrossFit athlete?

Can you complete the following tasks unbroken with perfect form?

100 Squats

30 Push-ups

1 Rope Climb

15 Knees to Elbows

1 Minute Handstand Hold

Deadlift 1 and 1/2 your Bodyweight

45 Thrusters at 1/2 your Bodyweight

And you think you are Paleo?

Happy Halloween from our Paleo CrossFit athletes. Taking the challenge to a whole new level. Rumor has it that they do not use silverware or toilet paper either. Congratulations to everyone who is taking on the challenge. Only 9 more days till the end of the challenge. Be sure to come to class next week when we repeat Fran and Barbara.

Dodge Ball

If you can dodge a wrench, you can dodge a ball.

If you can dodge traffic, you can dodge a ball.

Mary and Inverted Ring Hang

Tabata Warm up:

Tuck Press on Rings

Single Unders with Jump Rope

Inverted Hang on Rings

High Knees with Jump Rope

Skill Work:

Split Jerk

Workout:

Mary

AMRAP in 20 minutes

5 Handstand Push-ups

10 Pistols

15 Pull-ups

Jaren

21-15-9

Overhead Squats (95/65)

Wall Ball

Burpees

November

Warm Up: (3 Rounds)

Medicine Ball Monkey Bars

5 Handstand Push-ups

25 Squats

AMRAP in 12 minutes:

10 Knees to Elbows

15 Kettlebell Swings

20 Sit-ups

Post WOD:

3-3-3-3-3

Snatch