WOD - TUESDAY, NOVEMBER 29TH 2011

* WE HAVE MADE A SCHEDULE CHANGE.  STARTING NEXT WEEK THERE WILL BE NO MORE NOON CLASSES. WE WILL BE HAVING 9:30AM CLASSES MON, TUE, THUR, AND FRI.


** http://games.crossfit.com/content/open-summary
CHECK OUT THE WEBSITE ABOVE TO SEE HOW YOU COMPARE TO THE REST OF THE WORLD IN ALL OF THIS WEEKS WORKOUTS!

**** YOU GUYS HAVE BEEN MAKING AWESOME GAINS.  REMEMBER YOU CAN COME IN HERE AND WORK YOUR ASS OFF BUT YOU HAVE TO MAINTAIN A GREAT DIET.  REMEMBER SOME RULES - LEAN MEATS, GREENS, NO ADDED SUGARS, NO STARCHES, NO ALCOHOL, PLENTY OF WATER, SOME FRUIT, NUTS AND SEEDS.

JOHN, ANT, AND DAWN WORKING ON THOSE THRUSTERS.  LOOK AT THAT AWESOME SHIRT DAWN IS WEARING.  GO GMEN!!!

* ANYONE GONNA TAKE OUT KHALIPA TOMORROW??

SKILL
TEAM ROWS - EACH MEMBER OF THE TEAM WILL ROW 500M

WOD
AMRAP 10 MINUTES
30 DOUBLE UNDERS
15 POWER SNATCHES (75/55)

RESULTS FROM 11/28/11

WOD - MONDAY, NOVEMBER 28TH 2011

STRENGTH

BACK SQUAT

5-5-5 (FIND YOUR 5 RM)

WOD

7 MIN AMRAP 

3 THRUSTERS 

3 C2B PULLUPS 

6 THRUSTERS

6 C2B PULLUPS 

9 THRUSTERS 

9 C2B PULLUPS 

12 THRUSTERS

12 C2B PULLUPS

CONTINUE GOING FOR AS LONG AS YOU CAN

* SCORE = TOTAL REPS COMPLETED.

DOES LIFE GET ANY BETTER THAN THIS?

RESULTS FROM 11/27/11

WOD - SUNDAY NOVEMBER 27, 2011

*BEACH WOD TOMORROW. EVERYONE MEET AT THE GYM. (INCLUDING YOU, NEIL!)*

WOD

TEAMS OF 3:
OVERHEAD LUNGE WITH PLATE
MAX REP KB SWING
MAX REP SANTANASTY

RESULTS FROM 11/26/11

WOD- SATURDAY NOVEMBER 26, 2011

WOD
21-18-15-13-11-9-7-5-3-1
SUMO DEADLIFT HIGH PULL (115/85)
LATERAL SHUFFLE (ENDS OF BAR)
     *TOUCH LEFT/TOUCH RIGHT = 1

RESULTS FROM COMPETITOR FRIDAY NIGHT!

RESULTS FROM 11/25: "NICOLE"

WOD - FRIDAY, NOVEMBER 25TH 2011

* HOPE EVERYONE HAD A GREAT THANKSGIVING.  BE READY TO COME IN AND ROCK AND ROLL AND PUT IN A SOLID 30 DAYS TILL XMAS.


STRENGTH
8X2 - DEADLIFTS (CHOSE WEIGHT THAT IS DIFFICULT BUT CAN MOVE WITH SPEED THRU MIDDLE OF EACH REP AS WELL AS BEING ABLE TO TAP AND GO)

WOD
"NICOLE"
5 ROUNDS
400M RUN
MAX REPS PULLUPS

SCORE = PULLUPS COMPLETED

FRANK SHOWING OFF A GOOD FRONT RACK POSITION

- CLOSE RACE HERE! IF KAIT NAILS THAT SNATCH (HA) SHE WOULD HAVE WON.

WOD - THURSDAY, NOVEMBER 24TH 2011

- GYM IS CLOSED TOMORROW! HAPPY THANKSGIVING EVERYONE HAVE A GREAT DAY OFF.

WOD
GO FOR A 15 MIN RUN ON YOUR OWN AND EVERY 5 MIN DO MAX PUSHUPS TILL FAILURE.  ONCE YOU FAIL CONTINUE YOUR RUN.

SCORE = TOTAL DISTANCE COVERED AND PUSHUPS COMPLETED!

POST SCORES TO THE COMMENTS SECTION.

ANT WELCOME TO THE MUSCLE UP CLUB!

DAN WELCOME TO THE MUSCLE UP CLUB!

5PM PACKED HOUSE! GREAT JOB.

RESULTS FROM 11/23/11 - NOTICE SEANS NAME NOT CIRCLED IN A VICTORIOUS FASHION TODAY!

WOD - WEDNESDAY, NOVEMBER 23RD 2011

* 800 M RUNS IN A WORKOUT ALWAYS MAKE FOR A LONG TOUGH ONE.  AWESOME JOB TO ALL TODAYS ATHLETES FOR COMING IN AND PUTTING A NICE EFFORT IN!

** WARMUP WILL BE ON YOUR OWN ON WEDNESDAY.  COME ON IN AND YOU WILL HAVE 15-20 MIN TO WORK ON SOMETHING YOU SUCK AT, AS WELL AS ROW 750M.

WARM-UP/SKILL
750M ROW FOR TIME

WOD
5 ROUNDS
15 FRONT SQUATS(135/95)  * WILL BE CLEANED FROM GROUND*
10 HSPU

*OPTIONAL AUXILIARY WORK
- 3 SETS 10 BACK EXTENSIONS - 10 GHD SITUPS


- WANNA SEE SOME ATHLETICISM! CHECK THIS OUT.

RESULTS FROM 11/22/11