WOD 12/1/11

Sidney loving deadlifts

CrossFit Total

1 Rep Max Shoulder Press

1 Rep Max Squat

1 Rep Max Deadlift

WOD 11/30/11

Amir, Brant, and Jason busting out some box jumps

Skill:

Pistols

Met-Con:

AMRAP 10 Minutes

5 Pull-Ups

10 Pistols

15 Box Jumps

WOD 11/28/11

KB Swings and Sit-Ups with Carrie and Amir

Strength:

Weighted Pull-Ups 5-5-5-5-5

Met-Con:
5 Rounds for Time

8 Sandbag Shoulders
16 Push-Ups
24 Sit-Ups

WOD 11/23/11

Sidney and Amir on a Plate Carry

Strength:

Squats 3-3-3-3-3

Met-Con:

3 Rounds

Run 800m

Rest 2 Minutes

WOD 11/22/11

Chris, Amir, and Sidney

Strength:

Deadlift 3-3-3-3-3

Met-Con:

15-12-9-6-3

KB Swings

SDHP

Box Jumps

WOD 11/21/11

Brant and Amir going overhead

Skill/Strength:

Snatch 

 

 

Met-Con:

AMRAP 3 min, 1 min rest, then AMRAP 6 min
10 Hang Power Snatch

10 V-Ups

10 Push-Ups

10 Jumping Alternate Lunges

WOD 11/18/11

Brant and Amir working hard at Team "Murph"

Skill:

Double Unders

Met-Con:

4 Rounds for Time

10 Knees to Elbow

20 Walking Lunges

20 Mountnain Climbers

1 Minute Rest

WOD 10/17/11

Lindsy working through some Push-Ups.

Strength:

Weighted Push-Ups 5-5-5-5-5

Met-Con:

Grace

30 Clean & Jerk



WOD 11/16/11

Brant chipping away at Karen.

Strength:

Overhead Squat 5-5-5-5-5

Met-Con:

3 Rounds for Time

15 KB Swings

20 Wall-Ball

25 Sit-Ups

WOD 11/15/11

Jump on that tire Sidney!

 

Strength:
Pull-Ups 5-5-5-5-5

Met-Con:

AMRAP 15 Minutes

5 Deadlift

10 Tire Jump Through

100m Plate Carry

WOD 11/14/11

Amir doing sit-ups while Sidney was setting a Double-Under PR.

Strength:

Shoulder Press 3-3-3-3-3

Met-Con:

EMOTM for 12 Minutes

6 Sandbag Shoulders

5 Burpees

WOD 11/9/11

Yay for Dumbell Squat Cleans!

Strength:

Squats 3-3-3-3-3

Met-Con:

21-15-9

Deadlift

Box Jumps

WOD 11/8/11

Willie knocking out WOD 4 at the CrossFit FX TX

Games Unleased III this weekend.

Strength:

Floor Press 3-3-3-3-3

Met-Con:

Karen

150 Wall-Ball

WOD 11/02/11

Strength:
Deadlift 3-3-3-3-3

Met-Con:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of
rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the

third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.