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Warm-up=1000 meter row Saturday ChipperFor time:75 double unders (200 singles)60 abmat sit-ups45 K2E30 handstand push-ups (50 hand release push-ups)15 sdhp – 95# (55#)5 squat snatch – 95# (55#)           crossfit.com crossfitlisbeth.com  

There is NO MORNING TRAINING TODAY!   Warm-up=Strength & Skills3×3 bench press, 20 sec. head/handstand holds (use of wall encouraged) TASK = 20 pull-ups, 30 wall ballsLevel 1: 3 rounds for timeLevel 2: 4 rounds for timeLevel 3: 5 rounds for time     shedkicker3 rounds for time of:15 ohs – 95#15 mu Repeat WOD

Warm-up=Skills Practice10:00 pistols practice / kb single arm ohs practice (kb squat snatch) "Allyson" 135# (85#)5 rounds for time of:2 squat cleans3 thrusters5 front squats10 burpees (Rules for "Allyson": second squat clean CANNOT be your first thruster) Repeat WOD from 11/05/10, click here to compare scores      crossfit.com crossfitlisbeth.com

Warm-up=Strength3×1 squat clean 5 rounds for time of:30 walking lunge steps with med ball overhead – 20#  (15/16#)15 ring dips15 med ball cleans – 20# (15/16#)     Happy Birthday Melanie!       crossfit.com crossfitlisbeth.com

Warm-up=Skill & Strength4 rounds Tabata mash-up of:  pvc squat snatch / bar hang (chin over bar)     Athlete's Choice For time: 135# (75#)10 push press, 10 ring rows8 push press, 20 ring rows6 push press, 30 ring rows4 push press, 40 ring rows2 push press, 50 ring rows     shedkicker For time:10 mu,

Warm-up=Skills Practice3×10 kb snatch (each arm), 10 double unders between each round WOD: 15:00 cap5 rounds of:12 kb swings – 32kg (24kg)8 burpee box jumps – 24" (20") Then in remaining time, as many reps as possible of overhead squats (no racks!)barbell choices:  135# (95#), 115# (75#), 95# (55#) SCORE= total pounds moved (reps x barbell weight),

We are all on a journey. Life takes you here and there, and you live and learn… or at least I hope you do! Our journey is special. It includes lessons in fitness, fear, food, relationships, confidence, sacrifice, perseverance and community. Somewhere along the way, stop and reflect on your journey… today's journey… last week's

Partner WOD (teams of 2)Each team must complete the following for time:Phase 1: 150 wall balls/100 burpeesPhase 2: 100 thrusters 75#(45#)/100 pull-ups Rules: >Each athlete can be moving at the same time, but not on the same movement(i.e., cannot be doing burpees at the same time).>Phase 1, the med ball cannot hit the ground.  5

Warm-up=Skills Practice: 10:00 on the rings and/or inversions (head/handstands)   WOD With a 135# (85#) barbell, perform 6 rounds for time of: 6 sumo deadlift high pulls 9 burpees 6 push press/jerk 9 back squats       1K Double-Unders:       crossfit.com crossfitlisbeth.com

Warm-up=Strength: back squat-3,3,3 weighted pull-ups-1,1,1   WOD For time: 21-15-9 kettlebell swings – 24kg (16kg) toes to bar ghd sit-ups         crossfit.com crossfitlisbeth.com   shedkicker: Three rounds for time of: 12 Muscle-ups75 Squats