Wod Nov 1

” Jason “

for time:

• 100 squats
• 5 muscle ups
• 75 squats
• 10 muscle ups
• 50 squats
• 15 muscle ups
• 25 squats
• 20 muscle ups

if you cant do a muscle up,try jumping or inverted.

Annie vs Angie, CrossFit Copenhagen – video [wmv] [mov]

ViTAMIN AND MINERAL DEFICIENCIES

Hey guys, please take the time to read the attached article…it may save your life, or at least make it longer!

-Brian

 

http://www.fitnessspotlight.com/2009/10/27/vitamin-deficiencies-mineral-deficiencies/

Wod Oct 31

For time:

• 76 push press     65/45
• 76 wall ball   20/14
• 76 kb swings    multi/orange
• 76 box jumps    20″
• 76 push ups
• 760 m row

Wod Oct 30

4 rounds of :

• 8 power snatches  95/55
• 25 back squats  95/55
• 4  30m sprints

The power snatches are from the ground to over head , on the last snatch drop the bar behind your head and start your back squats.

WOD – October 29th, 2009

Four rounds for time:

• 15 power cleans       135/95
• 30 toes to bar

Swine Flu Prevention – Dr. OZ

Chatting about the Snatch with Mike Burgener – video [wmv] [mov]

Kids Pose Running

Wod Oct 28

Dead lifts

• 3-3-3-3-3

3 rounds of:

• 100 double unders  ( not singles )
• 50 ball slams     14/20

Wod Oct 27

” MICHAEL “

This workout a “hero workout” named for US Navy SEAL Lt Michael McGreevy who was killed in Afghanistan on June 28, 2005 when the helicopter he was aboard was shot down by Taliban forces. He along with 15 other Special Forces personnel were enroute to rescue four trapped SEALs (Murphy, Dietz, Axelson, and Luttrell).

Three rounds for time:

• run 800 m
• 50 sit ups
• 50 back extensions  or  super man with 1 sec hold

Fat Bar Clean and Jerk with Kurtis Bowler by CrossFit Again Faster,CrossFit Journal Preview – video [wmv] [mov]

“In reference to a bicyclist who seemed to be saying that riding was similar to squats since they both made your legs hurt: Yes they both hurt, but so do burning your hand and burying your bulldog. The differences are actually quite significant. The trouble with cyclists is that their training establishment keeps reinforcing the silly bullshit that all recreational athletes want to believe: at some point, all serious athletes go outside their sport-specific work to improve, and recreational athletes just want to play their sport and wear the clothes.”

Mark Rippetoe, Fitness Guru

Wod Oct 26

20 min. AMRAP of :

4  pull ups

6 ring dips

8 standing broad jumps  ( body length )

Question: What shoes do you run in? Do you have a favourite pair of shoes for running?

Post rounds and thoughts to comments

Wod Oct 25

For time:

• run 400m
• 25 double unders
• run 800m
• 25 double unders
• run 400m
• 25 double under

Congrats Shawn on your new home!!!That was by far the easiest move I’ve ever been part of…oh to be a bachelor again!!

Get your costumes,baby sitter,and pepto-bismol ready!!!Friday night is our Halloween party!!

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