Bent Over Rows

Mobility:

20 Good Morning-Squat-Good Mornings

WOD:

AMRAP in 15 Minutes

5 Bent Over Rows (75/55)

10 Push-ups

15 Kettlebell Swings

Balance and Timing

3 Rounds for Time:

10 Overhead Squats (135/95)

50 Double Unders

Push It Real Good!

10,9,8,7,6,5,4,3,2,1

Mat Push

V-ups

Jumping Lunges

Clapping Push-ups

Dave Allen Muscle Up

Dave Allen got his first muscle-up in the gym today. We are proud to see him accomplish his biggest goal for 2012. He has been working hard on the movement, timing and precision and it has all paid off. Have you been working on your goals for 2012? You only have 41 days before the new year. Why wait to make a New Years resolution in 2013 when you can set one right now. We hope all of our athletes come back from Thanksgiving Break refreshed and ready to work hard in the gym. See you all soon!

Advanced Gymnastics

6 Rounds for Time:

9 Parallate Jump Throughs

6 Handstand Push-ups

3 Muscle-ups

Jeremy

21-15-9

Overhead Squats (95/65)

Burpees

Heather

90 Air Squats

80 Sit-ups

70 Lunge Walks

60 Box Jumps

50 Burpees

40 Pull-ups

30 Ring Dips

20 Hang Power Cleans (135/95)

10 Dead-lifts (225/155)

The Bear

5 Rounds for Weight

7 Power Cleans

7 Front Squats

7 Push Press

7 Back Squats

7 Push Press

*you are not allowed to set the bar down during your round*

Shoulder Work Ahead

Complete in 10 minutes

15-9-6

Shoulder to Overhead (155/105)

Chest to Bar Pull-ups

then......

Complete in 10 minutes

21-15-9

Shoulder to Overhead (95/65)

Pull-ups

Modified workout from CrossFit Verve

Rowvember

Goal: Row 250,000 meters as a gym in the month of November

Row in increments of 1000 meters

Row as a warm up, cool down, or workout

Help us make our goal!

Kelley

5 Rounds for time:

Run 400 meters

30 Wall Ball

30 Box Jumps

Triple Bypass

50-40-30-20-10

Box Jumps

Double Unders

Sit-ups

Hang Snatch

6 Rounds for Time

Run 400 meters

10 Pull-ups

10 Wall Ball

10 Hang Snatch (95/65)

Amber's Birthday WOD

TABATA

A Ab mat Sit-ups

M Med Ball Cleans

B Burpee Box Jumps

E  Extensions (Back)

R Ring Dips