Thursday December 1

Warm up

Shoulder Press
3-3-3
Thrusters
3-3-3-3-3

Bonus

http://www.youtube.com/watch?v=jzFgLf8CC1Y&feature=related

Wednesday November 30

Warm up

Push Jerk 1-1-1-1

WOD
5 min AMRAP
10 Front Squats
10 Burpees
rest 1 min
5 Min AMRAP
10 OHS
10 Pullups
Rest 1 min
5 min AMRAP
10 Push Jerks
10 Lunges

Bonus
http://www.youtube.com/watch?v=Yl53kPn_YXU&feature=related

Tuesday November 29

Warm up

Deadlifts
5-5-5

WOD
21-18-15-12-9-6-3
Wall ball sit ups
HangPower Cleans 115/85

Bonus

http://www.youtube.com/watch?v=VQtwaPoK-UM Check out our Mobility Wod for tomorrow.
Great picture of Jamie doing turkish getups.  She is leaving back to Alaska on Monday, we will miss her.
http://www.youtube.com/watch?v=FrB_XcYXG5k&NR=1

Monday November 28

Warm up

10 mins to get 3 rep max weight Power Snatch.

WOD
5 Handstand Push ups
10 Push Press 135/95
15 Knees to elbows
20 Boxjumps
25 Kettlebell swings
30 Wall balls
25 Kettlebell swings
20 Boxjumps
15 Knees to elbows
10 Push Press
5 Handstand Push ups.

Bonus 

I hope every one had an amazing Thanksgiving break.  Lets work hard for the month of December.  We will have our final weigh in right before Christmas break for our fitness challenge.  Everyone is doing amazing, we just really need to focus on what we are eating.
http://www.youtube.com/watch?v=q0Elx93duAA.  Great video to watch.  We want to add some mobility into our warm up.

Friday Novemeber 24

Work out to be done at home.

6 rounds
30 secs of  squats
30 secs of burpees
30 secs of Double Unders or Tuck Jumps
30 secs of dips on box.
1 mins rest.

Or
Run a 5k.

This would be a fun one to get the kids involved.  Tuck jumps are jumping bringing the knees to chest,while wrapping arms around knees.
Hope everyone had an awesome Thanksgiving.  Now lets get back to work and burn off some pie.
Post results.

Happy Thanksgiving!!!!

Wednesday November 23

Warm up

Dead lifts
1-1-1-1-1-1-1

Row 1k

Bonus

Enjoy your Thanksgiving Holiday.  Remember to make good choices as your serving your plate.  And find something active to do while the food is cooking, maybe a turkey bowl, a hike or play in the back yard with the kids.

I will post a workout Friday that can be done at home.