Warmup
CrossFit Warmup

WOD
Five rounds for time of:
95/65 lb Sumo Deadift Highpull, 21reps
Ring Dips, 21reps

Finish
30 45lb Overhead Lunges each leg

Warmup
Run 1 mile

WOD

First
3 rounds of:
Row 90seconds on, 90seconds off
***Record lowest round with lowest number of meters traveled.  Two people can use a rower at once if necessary.

Second
5 rounds for reps of:
95lb Thrusters, reps in 1 min
20″ Box Jumps, reps in 1 min
Burpees, reps in 1 min
Rest 1 min

Finish
50 Knees to elbows

We had a great showing of 508 at the CFNE Team Throwdown.  Great job to everyone who participated and thank you to everyone who came out for support.  Our three teams placed 12th, 14th, and 21st out of 30 teams.

Warmup
50 Burpees

WOD

1st
Powerclean 3-3-3

2nd
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Finish
Work on muscle-up

Warmup
Row 1K

WOD

First
Squat 3×5
Press 3×5

Second
AMRAP in 15 minutes of:
5 L-Pull-ups
10 Ring Push-ups
15 Double Unders

***Ring Push-ups-make sure feet are at same height as hands.  Chest dips below rings.

Finish
3 max hold L-sits

Rest Day/Make-up Day/Skill Development

***Gym Closed***
Please come support us at CFNE in Natick….

WOD
Run 5K

Warmup
As Needed for Contest
WOD
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Complete all the reps of each exercise before moving on to the next exercise.

***Attention Members***
The Gym will be closed Saturday 11/14/09 for the CFNE Throwdown.  Please come and support the competing members.

Warmup

CrossFit Warmup

WOD
“Dianne”
21-15-9
225lb Deadlift
Handstand Push-ups

Finish
45lb Overhead Squat, 45 Reps

Warmup
Jump Rope 5min, resting as needed

Veteran’s Day WOD

“Badger”
3 Rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. (Photo and Caption was taken from CrossFit Inc)

Warmup
Run 1 Mile

WOD
Complete 5 rounds for time:
6 Bench Press 225 lbs
9 Ring Dips
12 Pull Ups
*1 minute rest between rounds

Finish
30 Double Unders or Attempts

Warmup
CrossFit Warmup

WOD
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Finish
30 Snatches, 45lb

Rest Day/Make-up Day/Skill Development

Warmup
50 Burpees

WOD
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Finish
2 Rounds of:
35lb Dumbell Snatch, 10reps each arm

Warmup
Run 1 mile

WOD
Overhead Squat 5-5-5-5-5
Then…

AMRAP in 12 minutes of:
135lb Hang Power Clean, 5 Reps
Ring Dips, 7 Reps
Box Jumps 20″, 9 Reps

Finish
50 Ring Push-ups

Warmup
3 rounds of:
Jump Rope, 2 min
Rest, 1 min

WOD
Walking lunge, 4o Steps
21 Pull-ups
21 Sit-ups
Walking lunge, 40 Steps
18 Pull-ups
18 Sit-ups
Walking lunge, 40 Steps
15 Pull-ups
15 Sit-ups
Walking lunge, 40 Steps
12 Pull-ups
12 Sit-ups
Walking lunge, 40 Steps
9 Pull-ups
9 Sit-ups
Walking Lunge, 40 Steps
6 Pull-ups
6 Sit-ups

Finish
3 Rounds of:
20 Back Ext
10 GHD Sit-ups