Warmup
2 rounds of:
Run 800 meters
10 Burpees

WOD
Five Rounds For Time:
25 Kettlebell Swings, 1 Pood
25 Box Jumps, 20″
25 Knees to Elbows
25 Double Unders

Finish
Work on muscle-ups

(The above picture was taken off the CrossFit mainsite, CrossFit Inc.)

Happy Halloween!!

***Our evening FEMALE ONLY class is scheduled to begin 11/1.  The class run from 6:45pm to 7:30pm on Mon, Wed, and Fri.***

Warmup
As needed for Contest

WOD
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips

***The Clean is a full Squat Clean***

Warmup
3 rounds of:
10 Burpee Pull-ups
Samson Stretch

WOD
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Finish
3 Rounds of:
Max rep HSPU

Congratulations to our Marine Corp Marathon Team! Especially Jim Gamble, who completed the Marathon just a few weeks after knee surgery.

Warmup
CrossFit Warmup

WOD
Front Squat 5-5-5
Then…
Four rounds for time of:
Walking Lunge, 50 Alternating Steps
Ab Mat Situps, 50 reps

Finish
3 rounds:
Max hold L-Sits

Warmup
2 Rounds of:
Run 400 meters
10 Wall Balls
10 Pushups
Samson Stretch

WOD
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Finish
10 Pistols(1legged squats) each leg

Warmup
3 rounds of:
10 Burpee Box Jumps
Samson Stretch

WOD
Deadlift 5-5-5
Then…
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Finish
95lb/65lb Power Snatch, 20reps

Rest Day/Make-up Day/Skill Development

Optional: Run 26.2 miles

Warmup
Row 1K
Samson Stretch

WOD
“Tommy V”
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Finish
45lb Overhead Squat, 30reps

Warmup
CrossFit Warmup

WOD
“Filthy 100”
For time:
100 Box Jumps, 24 inch box
100 Jumping Pullups
100 Kettlebell Swings, 1 Pood
Walking Lunge, 100 Steps
100 Knees to Elbows
100 Push Press, 45lbs
100 Back Extensions
100 Wall Ball Shots, 20lbs
100 Burpees
100 Double Unders

***This will be done as a team WOD.  Teams will be of two.  Only one person on the team can work at a time.  All 100 reps must be completed before moving onto the next exercise. 

We will be having a sign holding party from 11-1 today.  The gym will still be open.

Warmup
Run 1 mile
Samson Stretch

WOD
Press 5-5-3-2
Then…
Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Finish
2 Rounds with 65lbs of:
Push Press, Max Reps
Push Jerk, Max Reps

***Push Press for max reps, then move onto Push Jerk without putting the bar down for a total number of reps.

Warmup
3 rounds for time of:
10 Pushups
10 Ring Dips
10 Squats
10 Box Jumps
Samson Stretch

WOD
For time:
Row 500 meters
21-15-9
95lb Overhead Squat
Pull-ups
Push-ups
Row 500 meters

Finish
50 Hang Power Snatches, 45lb