Monthly Archives: October 2012

Thursday, November 1, 2012

Skill: 100 sledge swings for time – compare to 07/03 MetCon: “Dire Wolf” AMRAP in 18:00 12 shoulder to overhead (95#/65#) 15 t2b 50 M Bear Crawl (to edge of concrete and back) AP: Atlas Stone G2 Shoulder – 3 … Continue reading

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Wednesday, October 31, 2012

Skill: max wall balls in 2:00 (20#/14#) MetCon: Snatch n’ Dubs 5 rft: 15 full snatch (65#/45#) 20 du AP: Tabata Mountain Climbers

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Tuesday, October 30, 2012

Warm up: 1200m jog Met: 3 rounds of “Barbara” 3 rft, mandatory 3:00 rest between rounds 20 pull ups 30 push ups 40 sit ups 50 squats Score = total time INCLUDING rest After Party: 10 tire flips

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Nutrition Challenge Winners!

Winners of the 4-week Nutrition Challenge: 1st place: Stephen Tolbert & Penni Going 2nd place: Robby Dean & Kristi Hyzak Here is Stephen’s before after; this only took 4 weeks!!

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Monday, October 29, 2012

Mobility: shoulder external rotation Skill: MU Clinic / OH Squat Clinic Met: “Khal Drogo” 3RFT 200m med ball run (20#/14#) 5 MU (bar OR ring or combo) 10 KB Swing (53#/35#) 15 OH Squat (115#/75#) After Party: 3×20 Floor Wipers … Continue reading

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Sunday, October 28, 2012

Open Gym 10:00am – 2:00pm

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Saturday, October 27, 2012

Saturday 10/27 – 9:00am team WOD: Courtesy of Body Armor CrossFit AMRAP in 30 min – Team WOD 5 Burpees 15 Squats w/MB 5 Pull-Ups While teammate #1 is working, #2 is holding their MB overhead. Once #1 starts their … Continue reading

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Friday, October 26, 2012

Today is the END OF THE CHALLENGE!!! AMRAP in 15:00 (compare to 10/1) 10 kb swings 10 kb sdhp 10 goblet squats 100m sprint Challenge participants will: Record new WOD score on your challenge sheet Weigh in Take your “after” … Continue reading

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Thursday, October 25, 2012

Strength: tabata deadlifts (135/95) – score lowest round Mob: Calf Stretch on Wall or Pole MetCon: “Sound the Feasting Horn” 16 min AMRAP 5 Wall Climbs 10 Alternating Pistols 15 CF Push Ups After Party: tgu 3 x 3 per … Continue reading

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Wednesday, October 24, 2012

Speed/Stamina: 3 x 250m row (last for time) MetCon: “Train Horn Suckas” 2 RFT: 5 Front Squats (135/95) 10 Ring Dips 5 Front Squats 10 HSPU 5 Front Squats 10 Burpees Cash Out: 100ft Bear Crawl (yellow pole and back) … Continue reading

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