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Warm-up=Skills Practice: 10:00 of double unders and/or kettlebell snatch   WOD Complete as many reps as possible in 10:00 of: 135# (85#) squat cleans perform 10 wall ball shots every minute on the minute, starting with minute zero!!         crossfit.com crossfitlisbeth.com

Warm-up=1000m row   WOD "Barbara" 5 rounds, each for time of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest exactly 3:00 between each round!     crossfit.com crossfitlisbeth.com   shedkicker: For time:21 L-pull-ups20 One legged squats, alternating legs18 L-pull-ups16 One legged squats, alternating legs15 L-pull-ups 12 One legged squats, alternating legs12 L-pull-ups8 One legged

Warm-up=Skills Practice: 10:00 of snatch practice (pvc) and/or kipping (butterfly)   WOD 5 rounds for time of: 6 deadlifts – 275# (185#) 40 double unders (200 singles)         CFE WOD: Weekly CFE WODs (rowing or running) will be posted on Mondays, with results from the prior week being posted on Sundays. Complete the CFE

Rest Day Reflections…. got any? Coming this month: Paleo Pot Luck Fridays 30 Day Food Challenge… details coming soon   Things to consider: Lift 4 Lungs Sectionals!

Now that we have compiled many, many paleo recipes… it is time to put on our aprons and share our creations with the group!! On the LAST FRIDAY of every month, we will have a Paleo Pot Luck Dinner. Last WOD will go off at 7:00PM, and the food will come out at 8:00PM Each

For time: 1000 meter row 50 overhead squats – 95# (65#) 35 burpees compare scores to 10/25/2010     crossfit.com crossfitlisbeth.com

Complete as many reps as possible of: 4:00 of wall balls 3:00 of kettlebell swings – 24kg (16kg) 2:00 of back squats – 95# (65#) 1:00 of clean to overhead – 95# (65#)       ShedKicker: 12-9-6-3: squat snatch 95/65# muscle-up (L-pull-up)   crossfit.com crossfitlisbeth.com

For time: buy-in=30 handstand push-ups 5 rounds of: 3 thrusters – 155# (95#) 35 double unders (200 singles) ((scale barbell accordingly to ensure full lock-out overhead)) cash-out=30 pull-ups     ShedKicker: 21-15-9: kb swings 32/24kg hspu   crossfit.com crossfitlisbeth.com

3PM – 7PM (6:30 cut-off) Travel with caution, and please be careful in the parking lot! For time: 50 abmat sit-ups 3 rounds of: 20 wall ball shots, 20 sdhp – 75# (55#) 50 back extensions 3 rounds of: 20 box jumps – 20", 20 push press – 75# (55#)   Shedkicker: 12 minutes: 2K

SNOW UPDATE: PM TRAINING: 3-7 PM (last WOD cut-off is at 6:30 PM!) Please be safe! For time: 50 hand release push-ups 40 toes to bar 30 deadlifts – 135# (85#) 20 burpee bar hops (jump & clap over the barbell) 10 thrusters – 135# (85#) compare times to 09/27/2010     crossfit.com crossfitlisbeth.com