Brick House

Ladies of the BCS Games. Oh and that guy.

"Christine"
3 rounds for time:
500m row
12 Bodyweight Deadlifts
21 box jumps

With a Bang

Ryan Walter has proven early in his crossfit career that he can hang with the best of them. I sure hope we see him at The BCS Games - www.thebcsgames.com

Deadlift
3-3-3-3-3-3


"Nancy"
5 rounds for time:
400m run
15 Overhead Squats (95#)

Right About Now

Stuart Sharp has been CrossFitting for about a month now at our Box, keep working hard Stuart!

Deadlift
3-3-3-3-3
rest 1 min between each 3

4 rounds of "Barbara":
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Collard Greens

The current on-ramp class graduates tonight, look out for them in class next week!

Push-press
2-2-2-2-2-2

"Jackie"
for time:
1000m row
50 Thrusters (45#)
30 pull-ups

You are what you ate

Nov Re-Challenge Cont'd

He does the filthy fifty every day, in 10 min flat

Filthy Fifty
For time:

50 Box jumps

50 Jumping pull-ups

50 Kettlbell swings, 1 pood

Walking lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall-ball shots, 20 pound ball

50 Burpess

50 Double unders

Stuffed

Row 250 m for time

rest 5 min

"Karen"

150 Wall Balls

men 20#

women 14#

rest 5 min

Row 250 m for time

Happy Thanksgiving!

complete before or after your meal and introduce 1 person to crossfit:

push-up/squat ladder:
start a clock
1st min- 5 push-ups
2nd min- 5 squats
3rd min-6 push-ups
4th min- 6 squats
5th min- 7 push-ups
6th min- 7 squats
7th min- 8 push-ups
8th min- 8 squats
9th min- 9 push-ups
10th min- 9 squats
etc...

continue until you cannot complete the required reps in the minute, rest one minute and do the failed round again just completing the reps
if it takes you 10 seconds to complete the exercise then you have 50 seconds to rest, each round starts on the minute.

Have a great holiday guys, we thank y'all for the dedication and drive y'all have for crossfit and for having a great time at each workout. Cheers!

born to run, live to pull

This is one of our trainer's (Amy) niece at kyle field!

Push-Jerk
3-3-3-3

"Nicole"
As many rounds as possible in 20min:
400m run
Max reps pull-ups

Post rounds and pull-up total to comments

Keep it Clean

http://www.vimeo.com/7440859

click on the link above to see the video from the CrossFit competition Charlie did on October 25th, Charlie advanced to the finals and placed 10th. He was sore for days, 2 WODS in one day....BRUTAL!

Clean skill Complex
Clean Form- notice the angle of his back and the speed of acceleration and catch.

"Cindy"
AMRAP in 20min of:
5 pull-ups
10 push-ups
15 squats

Yeah That Happens

The Helen effect

Standing Press
5-5-5-5

"Helen"
3 rounds for time of
400m run
21 kb swing (53#)
12 pull-ups