Upside Downside

You can expect to see Marcos at The BCS Games. Spots are filling quickly, as of yesterday we have 44 athletes signed up. If you are considering volunteering or competing please go to thebcsgames.com today and sign up!

Push-Press
work up to your 5RM

12 min AMRAP:
10 HSPU (H2G)
20 Renegade Rows (30/20)
Walking Lunges

Satisfaction

Here is Papa Lima (Charlie's Dad) doing a front squat yesterday at CrossFit Champions. He is just getting started on his program over there and says he really likes it, thanks for taking care of him CrossFit Champions!

 2 rounds max reps pull-ups


400 m Run for time
Rest 2 minutes
200m weighted lunges
Rest 2 minutes
400 m run for time

Brave the Weather

Carol Rodriquez showing off her skills on a shuttle run last week.

Tabata push-ups

2 rounds for time:

400m run

50 squats

400m run

50 lunges

Control

Push-Jerk (behind the neck)
3-3-3-3-3

4 rounds For time:
20 pass-through lunge steps (53#)
20 Kb single arm swings (35#)
15 Db Cleans (45#)

Lean on Me

Last night we had 9 athletes graduate on-ramp and they will be starting CrossFit classes next week. Look for them and make them feel welcome!

Back Squat
8-8-8-8-8


With a partner complete 4 rounds:
50 yards of walking lunges
paired with max reps of:
double unders
sit-ups
SDHP(75/55#)

partner 1 completes lunges while partner 2 does exercise, switch until each person has done all three.

Body weight wod:

4 rounds for time of:

400m run

40 Squats

Meatball

Gotta love you some CrossFit, way to work Shawn P.!

Weighted Lunge
5 x 2 lunges per leg, alternating steps

4 rounds for max reps:
1 minute ring dips
1 minute ground to overhead (135/95)
1 minute 100m weighted shuttle

snow? what snow?

December/January Challenge - how long can you hold it?

Deadlift
2-1-1-1-1

With a partner complete for time:
400m run
50 ring dips
400m run
50 ring rows
400m run
100 ball slams
400m run
100 overhead plate lunges
1000m row

The Old Ball and Chain

With a kettlebell complete 5 rounds for time:
9 one arm snatches, both arms
12 overhead walking lunges, each arm
15 Kb SDHP

Halloweenie

with a partner complete-

200m run alternating with:
db push-press
overhead squat
sledgehammers
alternating lunges

in a fog

push jerk-
5-5-5-5

3 rounds with a partner:
100ft overhead walking lunge
12 hang clean
db push press (max reps)

day's score is total amount of push press

Lean on me

With a partner complete 2 rounds of:

400m run
25 kb swings
max rep box jumps
75ft walking lunge
25 kb swings
max rep box jumps


partner A does swings while partner B jumps, then switch.
score is total number of box jumps for both partners.

Hammy

Deadlift
3-3-2-2-1-1-1

4 rounds:
20 Db thrusters
20 push-ups
20 lunges

Can you handle it?

5 rounds with a dumbell:
16 walking lunges
15 swings
14 sit-ups

You Are What You Eat

5 rounds:

30 lunges
7 squat cleans
20 push-press