Friday November 18

Warm up

Practice one arm snatch.  3 reps on each arm 5 rounds.

WOD
100 Burpees for time.
Every time you break up the burpees 15 air squats.

Bonus.

Bonus

http://www.mobilitywod.com/.  This website has some great stretch's.  I would encourage everyone to check it out.  We will be trying alot of these movements out.

Thursday November 17

Warm up

Clean and Jerks.
1-1-1-1-1-1-1

Bonus.

Due to Thanksgiving next week we will be closed Thursday, Friday and Saturday.

Wednesday Novemeber 16

Warm up

with a continues clock do 1 hang power snatch the first min, 2 the second min for 10 mins.

WOD
15 min AMRAP

9 Deadlifts 155/115
12 Push ups
15 Wall Balls

Bonus
http://myathleticlife.com/2011/11/strength-endurance-both/. 
Great week of workouts.  Everyone is getting so strong and improving so much. 

Lets see more posting.  I want to challenge everyone to post today.

Tuesday October 15

Warm up

Shoulder Press
5x5

WOD
5 Rounds for time
25 Ball Cleans
15 Knees to elbows

Bonus

Monday November 14

Warm up

10 mins to get 1 rep max on the front squat

WOD

21-15-9

Boxjumps
Kettlebell Swings
Pullups

Bonus.

Friday October 11

Warm up

 Thrusters
3x3

WOD
20 min AMRAP
11- Overhead Squats
11- Lunges
11- Dips

Happy 11-11-11.

Bonus

http://athletic-therapy.com/2011/11/03/8-reasons-why-women-should-crossfit/
Remember no 6:30 class tonight.



1 pound of fat (yellow) vs 1 pound of muscle ( red).

The girl pictured above is Miranda Oldroyd.  She taught my cerification and I have watched her compete at sectionals.  I want to be like her when I grow up.




























































































































































































/

Thursday November 10

Warm up

Power Cleans
1-1-1-1

WOD
Annie
50-40-30-20-10
Double Unders
Sit ups

Bonus
Everyone did great on the Crossfit total.
This is our 6 am class doing the broom stick mile.
http://www.youtube.com/watch?v=mCUmi2oqlvA  Watch the power clean.