January 2011

7am-9am WOD (8am cut-off) 9am-10am Flexibility Training ($10, bring a mat!) 10:15am-12pm WOD (11:15am cut-off)     6 rounds for time of: 8 goblet walking lunges 16 goblet squats 24 kettlebell sumo deadlift high pulls men's rx'd= 24kg women's rx'd= 16kg   crossfit.com crossfitlisbeth.com

  Athlete's Choice Complete as many reps as possible in 12:00 of: squat clean thrusters perform 7 toes to bar every minute on the minute, starting at minute 0:00 Level 1 – 75# (45#), Level 2 – 95# (65#), Level 3 – 135# (85#)       shedkicker 10 rounds for time of: 3 muscle-ups

Athlete's Choice For time: 1500 meter row 45 kettlebell swings – 24kg (16kg) 45 overhead squats – 95# (55#) 45 back extensions           shedkicker For time: 9-6-3 muscle-ups hspu thrusters – 135# ((hspu criteria: stack 45# & 25# plates, hands over the holes, head to abmat.  feet must be in contact

Athlete's Choice For time: buy-in: 25 wall ball shots 21-15-9: pull-ups, burpees cash-out: 250 double unders (500 singles)   shedkicker Three rounds for time of:6 Muscle-ups30 Wallball shots, 20 pound ball12 Handstand push-ups135 pound Power clean, 15 reps         crossfit.com crossfitlisbeth.com    

PM TRAINING IS ON, BUT CONTINUE TO CHECK WEBSITE FOR UPDATES- PLEASE DRIVE CAREFULLY!   Complete as many rounds as possible in 20:00 of: 15 back squats – 135# (75#) 5 pull-ups 10 front squats – 135# (75#) 10 hand release push-ups 5 overhead squats – 135# (75#) 15 squats (no barbell, these are air

For time: 50 box jumps – 20" box 40 burpees 30 kettlebell swings – 32kg (24kg) 20 ghd sit-ups 10 pull-ups Perform 5 deadlifts between each movement, and after the last movement (WOD ends with deads) Men's rx'd= 275#, shedkickers=  3 reps @ 315# Women's rx'd= 155#, shedkickers= 3 reps @ 185#      

Last week we made some changes and had some new faces leading the WODs.  How did it go? As we move forward, we urge you to embrace the change as just another challenge in our little CrossFit box.  Understand that we are committed to elite programming and coaching, in hopes to forge elite fitness within you.  Every day you

Teams of 3 athletes complete the following for time: WOD 1 – "Annie" 50-40-30-20-10, double unders/sit-ups   WOD 2 – "Filthy Fifty" 50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders

Complete as many rounds as possible in 15 minutes of: 5 burpee box jumps ** 5 squat cleans ** shedkicker do 5 wall climbs Men's rx'd squat clean based upon body weight: 100lbs – 185lbs  = 100% bodyweight 190lbs – 225+lbs = 85% bodyweight Women's rx'd squat clean = 75% bodyweight    

Athlete's Choice "Nancy" 5 rounds for time of: 400 meter run 15 overhead squats   shedkicker: 5 rounds for time of: 7 handstand push-ups 30 double unders ((make note of your time so you can compare to 09/09/2010, because I'm pretty sure a cash-out will occur))         crossfit.com crossfitlisbeth.com