September 2011

Day 5WOD As many reps as possible in 10:00 of:air squats*3 ground 2 overhead @ 135/95 every minute on the minute, starting at minute zero* cash-out = 800m run for time!score = total squats/800m run time           crossfit.com

Day 4Active Rest Day Go for a 1 hour walk/hike! Active Rest Day Challenge:->Register yourself and a friend for "Jani-Ro".->From the time your workday ends, until you hit the pillow… Turn off the TV, computer and cell phone.  ->Put on some music and cook a meal with your family; and if you are single, invite

 Day 3WOD For time:10-20-30-20-10ohs – 95/65ghd sit-ups         crossfit.com  

Day 1 WOD AMRAP in 20:00 of:5 pull-ups10 h-r push-ups15 squats20 double unders         crossfit.com   Halloween WOD/Party?… partner WOD, costumes required!! Should we do it on the Friday or Saturday before Halloween?  If we do it on Friday (10/28), the hours that day will change to 5pm-9pm. If we do it

Strength for Week of 110926find your 5RM for:front squatspower cleans ShedKickers for Week of 110926 CFWE SK_With a continuous running clock, max repetitions of:3:00 of calories on the rower3:00 of muscle-ups3:00 of 12′ wall balls3:00 of 15′ rope ascents SK1_For time:9-7-5squat cleans – 185muscle-ups SK2_AMRAP in 15:00 of:9 ctb pull-ups6 ghd sit-up wall balls –

Upcoming October Events: Sunday, 10/2: Wrobo Run 5K Saturday, 10/22: Jani-Ro Breast Cancer Fundraiser Halloween WOD/Paleo Pot Luck to be determined!!   Words to Fire You Up (courtesy of CrossFit Lisbeth)   Have you ordered your copy of Paleo Comfort Foods yet?   Happy Rest Day!     crossfit.com    

Day 6WOD For time:50 walking lunges w/sandbag50 double unders30 sandbag-facing burpees50 double unders30 step-up and overs w/sandbag – 24"/20"50 double unders50 sandbag squats50 double unders        crossfit.com  

Day 5WOD Tabata Mash-up 100:20 on, 00:10 off8 rounds of:thrusters – 75/45pull-ups Tabata Mash-up 200:20 on, 00:10 off8 rounds of:h-r push-upskb swings – 24kg/16kg     **you will have 10 seconds of rest to go from your 8th round of mash-up 1 to your first round of mash-up 2** Today, each athlete will be responsible

Day 4Active Rest Day 60 minutes: moderate intensity trail run/hike   Happy Birthday Janice!       crossfit.com