November 2010

Athlete's Choice LEVEL 1 3 rounds for time of: 20 power cleans – 95# (55#) 20 pull-ups    LEVEL 2 4 rounds for time of: 15 squat cleans – 95# (55#) 15 pull-ups   LEVEL 3 5 rounds for time of: 10 squat cleans – 135# (85#) 10 chest to bar/chin over bar pull-ups     crossfit.com […]

For time: 40-20-10-5 goblet squat – 32kg (24kg) toes to bar burpees         crossfit.com    wall ball cap = 65

What a great time of year! Hope everyone had a great Thanksgiving! I know what I am thankful for…     crossfit.com

Thanksgiving always brings about good feelings… taking inventory of our blessings, anticipation of good-will throughout the festive holiday season, and seeing how enchanted our kids are by it all, it really is awesome. Regardless of the successes and/or failures I have experienced through 2010, this time of year always grounds me, and reminds me what is

Today's Schedule: WOD-7am-9am (cut-off 8:15am) Flexibility Training-9am-10am WOD-10:15am-12pm (cut-off 11:15am)     For time: 30 snatch grip deadlifts – 135# (95#) 100 kettlebell swings – 24kg (16kg) 30 sumo deadlifts – 135# (95#) 100 wall balls       Happy Birthday Marc!   wall ball cap = 50   crossfit.com

Athlete's Choice 3 rounds for time of: 400 meter run 10 hang power snatch – 75# (45#) 20 overhead squats – 75# (45#)       shedkicker: For time: with a 95# (65#) barbell, perform 100 overhead squats… every time you drop the bar (fron the overhead position or onto the deck), pick up a sandbag and run

Holiday Wall Ball Challenge – 11/25 to 12/25 The objective is for you to accumulate as many wall ball shots (rx’d) between Thanksgiving and Christmas. The winner gets January training as a Christmas gift! Here is what you need to do, and what you need to know: 1) Every day the shed is open between Thanksgiving

From our family to yours… HAPPY THANKSGIVING! hope to post some pics from the Sparta Turkey Trot today!!     Have an awesome day everyone! AND REMEMBER…. THE HOLIDAY WALL BALL CHALLENGE STARTS TOMORROW! CLICK HERE FOR DETAILS!   crossfit.com

Athlete's Choice 5 rounds for time of: 5 handstand push-ups 10 deadlifts – 135# (95#) 10 pull-ups 20 double unders (or 100 singles)   shedkicker: 7 rounds for time of: 5 handstand push-ups 10 deads – 185# (135#) 10 ctb pull-ups 20 double unders   crossfit.com

For time: buy-in: 1000 meter row 3 rounds of: 20 wall balls, 20 box jumps – 24" (20") cash-out: 50 hand-release push-ups       crossfit.com