11.24.14


Main – CrossFit

Warm-up

Shipman (No Measure)

2 sets

5 snatch high pull

5 snatch press (behind the neck)

5 overhead squats

5 snatch balance

5 pwr snatch

Weightlifting

Snatch

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

11.21.14


Main – CrossFit

Warm-up

sundown #2 (No Measure)

2 Rounds

Run 200m

15 push ups

15 good mornings (empty bar)

15 thrusters (empty bar)

Gymnastics

Pull-ups

Metcon

Metcon (AMRAP – Reps)

AMRAP10

3.6.9.12.15………

Thruster 95/65

KBS 53/35

11.20.14


Main – CrossFit

Warm-up

Sundown #8 (No Measure)

3 Rounds

Row 250m

10 Wallballs

10 KBS

Weightlifting

Front Squat

Metcon

Metcon (Time)

For Time:

100m Lunges

50 Wall Balls 20/14

40 Lateral Burpee Over the Bar

30 Shoulder to Overhead 135/95

11.19.14


Main – CrossFit

Warm-up

Fuhring (No Measure)

run 400m

10m lunges

20m high kicks

10m inch worms

20m high knees

20m butt kickers

3 rounds

10 air squats

5 push ups

Gymnastics

Pull-ups

Metcon

Metcon (Time)

For Time:

Row 800m

25 Deadlift 135/95

25 Hang Power Clean

25 Deadlift

Run 800m

11.18.14


Main – CrossFit

Warm-up

Mastering Foundational Movements (MFM (No Measure)

8-10 reps of each

Press

Push Press

Push Jerk

Front Squats

Thruster

Back Squats

Overhead Squats

Deadlift

Weightlifting

Front Squat

Metcon

Metcon (Time)

3RFT

5 Snatch 135/95

10 Toe to Bar

20 Double Unders

11.17.14


Main – CrossFit

Warm-up

Sundown #4 (No Measure)

3 Rounds of:

5 burpee broad jumps

10 lunges (each leg)

15 air squats

Gymnastics

Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP12

15 Pull Ups

12 Box Jumps 20/24

9 Squat Clean 135/95