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Archive for November, 2014

Friday 11.21.2014

Complete as many reps as possible in 12 minutes of: 10 Box Jumps, 30″/24″ 20 Jumping Jacks 30 Double Unders Post reps to comments.

Thursday 11.20.2014

5 rounds Snatch Grip Deadlift AMRAP, 225#/155# Chest-to-bar pull up AMRAP Rest as much as needed between rounds. Post total reps completed.

Wednesday 11.19.2014

10 rounds for time 10 Abmat Sit-ups 10 Good mornings, 45# 10 Burpees Post time to comments. “Happy Birthday Lindsay Newmann. I love you!” -Coach Matt

Tuesday 11.18.2014

Complete as many rounds as possible in 9 minutes, alternating rounds per partner: Run 200m 15ft Legless Rope Ascent Post rounds completed to comments.

Monday 11.17.2014

6 rounds for time 135#/95# Overhead Squat, 5 reps 135#/95# Power Snatch, 5 reps 135#/95# Overhead Walking Lunge, 5 reps 135#/95# Clean and Jerk, 5 reps Post time to comments.

Sunday 11. 16. 2014

Closed Rest day

Saturday 11.15.2014

Open Gym 10am to 2pm On Ramps 10am to 2pm Zone Diet Challenge Meeting 9am to 10am

Friday 11.14.2014

Row 10k Post time.

Thursday 11.13.2014

Benchmark “Amanda” For time: 9-7-5 Muscle ups Squat Snatch, 135/95 Post time.

11.12.2014 MIND WOD

CrossFit Reliability and Validity Dependent on Coaches You walk in to your box at your regularly scheduled WOD class. Your “CrossFit Coach” goes over the WOD. The CrossFit Coach you see every day explains your movement standards before any WOD is executed. You begin your normal pre-WOD rituals. You strap-up,

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