December 2012

Christmas Advent Challenge Day 17: ??? Sometimes in CrossFit there are going to be exercises we do not like, or cannot do. There is always a modification and can be scaled to simulate the said exercise until you are able to do it.“Go out and suck at something” Kelly Starret MAX EFFORTBack Squat 5,5,5. WODRun 800mthen complete […]

Christmas Advent Challenge Days 15 & 16: 100 push ups, 100 squats, and 100 up downs… TEAM WOD @ 10AM TEAM WOD @ 10AM Sometimes in CrossFit there are going to be exercises we do not like, or cannot do. There is always a modification and can be scaled to simulate the said exercise until

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. Christmas Advent Challenge Day 14:??? WODComplete as many rounds in twenty minutes as you can of:2 Muscle ups4 Handstand Push Ups8 Kettlebell swings 70/55lbs Post rounds and fractions

Christmas Advent Challenge Day 13: ???? MAX EFFORTSnatch grip Deadlift 5,5,5 WOD3 rounds for time of:Run 800m50 Kettlebell Sumo-Deadlift-high-pull 55/35lb50 sit ups Post loads and times to comments…..

Christmas Advent Challenge Day 12: ????Note… I have received a few photos so far on the TGU and OHS challenge. Where is yours?? MAX EFFORTSquat Clean 3,3,3Box Jump 3,3,3 at 85% WOD3 rounds of15 Dumbbell squat cleans 45lb15 burpees Post loads and times to comments….

Christmas Advent Challenge Day 11: ???? WOD “Fran“ Three rounds, 21-15- and 9 reps, for time of:95 pound ThrusterPull-ups Post loads adn times to comments…..

Christmas Advent Challenge Day 10: This Challenge is different, you have until Christmas to complete it. You have to overhead squat OR Turkish get up an object or person and get a picture of it and send it to me. The ‘best’ photo wins. Barbells, kettlebells, and dumbbells are omitted from this event. WOD 3 rounds for

REST DAY………………. Christmas Advent Challenge Days 8-9:250 Grasshoppers (spread it out and break it up as much as you want.)And Paleo Chair mobility. The “Paleo Chair” is hold the bottom of the squat for a total duration of 10 minutes. Focus on sitting below parallel with your chest up and hips and butt engaged. Hold

Christmas Party December 28, who is in??? Please post to comments if that date works for you!! Christmas Advent Challenge Day 7: ???? MAX EFFORTDeadlift 5,3,1+ WODRow 1000m30 power snatches 75/5030 barbell facing burpees30 wall balls 20/16lb Post times to comments……

Christmas Advent Challenge Day 6:??? WOD 7 rounds for time of: 10 pull ups 10 push ups  10 sit ups 10 squats Followed by mobility!!!