Monday

lots of activity for such an early hour!

WOD:
250m row
1000m row
500m row
250m row

Ding

The New American Christmas Carol?

Leftovers

Pick one and complete:

30 min AFAP fast walk
20 min AFAP run
100 squats + 100 push-ups for time


Acronym guesses?

Be thankful

celebrate time with family and friends this weekend, and introduce them to crossfit!

Warm-up:
circuit
400m run

WOD:
20 reps
20 seconds rest
15 reps
15 seconds rest
10 reps
10 seconds rest
5 reps
60 seconds rest

Follow above pattern for the following exercises, complete pattern for one exercise then move to the next after 60 seconds of rest:
Push-ups
Squats
Burpees

cool down:
3 total minutes of a plank hold with as few breaks as possible

Lady Luck

Have a great thanksgiving everyone!

"Hopper WOD"
details in class

post thoughts on workout to comments...


Have a great break everyone! Last day at the box til monday.

look for bodyweight wods posted tomorrow and friday

old friend

Remember this? Its coming back today! pull-ups wednesday?

20 min AMRAP:
10 push-ups
15 sit-ups
20 air squats

Window Shopping

Have you seen the snowmen at the tx/holleman location?

3 rounds of:
5 Squat clean Thrusters
200m run
20 kb swings

yeah yeah yeah

sun lookin in on the 4:30 class

2-10-2-20-2-30
Clean Deadlift

3 min rest between each set
- during rest complete 20 DU(60 singles)

we are all stars

amy, amie, and carol starting a brutal run

"Gas Mask"
4 rounds AQAP:
500m row
400m run

drop it low

fearless julie, scaling the rope

Squat Clean

5 attempts to hit 1RM, meet style

The system is down

determination

5 rounds for time:
200m run
10 front squats
15 sit-ups
20 box jumps

Rise and Fall

oh the humanity...

5 min AMRAP:
Renegade Man-makers

10 min rest

3 min AMRAP:
Burpees

Saturday nights alright

"Deck of Cards"

Tomahawk

little rope climb...little goal work...

"The Chief"
max rounds in 3 min of:
3 power clean
6 push-up
9 squat

1 min rest

complete 5 cycles

Story Here

cowbell

who's next on mega rings?

Spanish Wrap Technique

3-5 ascents

Elemental

so simple, so brutal

Clean high-pull
2-2-2-2-2

Hang Squat clean
2-2-2-2

3 rounds of:
10 KBS
10 Burpees

Bootscoot

flashing the colors mid movement.

5 rounds of:
250m row
2 min rest

why so serious?

Were you at the game this weekend? 

Push-Press
3-3-3-3, 30 sec rest

GHD sit-ups
3x7, 90 sec rest

Wall-balls
4x 15 unbroken WB
rest 60 sec between sets

Game-Day

Come out for our fun, free Game-Day workout this morning at 8am at the box. See you there!

Ender

Front Squat- from rack
3-3-3-3-3, 60 sec rest

800m run, 5 burpees every 200m, for time.

Honor

"Jack"
max rounds in 20 min of:
10 push-press
10 KB swings
10 box jumps

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Free Spirit

5 rounds of:
2-position clean
(hang to power)
2 reps + 15 second row sprint, damper=8-10
2 mins rest

4 rounds for reps:
30 seconds Burpees
30 seconds rest

here comes the

Back Squat
5-5-5-5; 30 sec rest

Clean pull
5-4-3-2-2; 60 sec rest

HSPU: 5x5 H2G or 3-sec negative;120 seconds rest

Too much Candy

We hope you guys all had a great weekend, I know these ladies did!

Clean Deadlift
5-5-5-5, 90 sec rest

Split jerk
4-4-4-4, 90 sec rest

Gymnastics ladder:
5-10-15-20-15-10-5
squat/sit-up