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Hang the Lights………if the weather is dry.
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Monthly Archives: November 2012
Friday November 30, 2012
Warm Up
3 Rounds:
10 Pistols (5 ea)
10 Push Press
Lunge/Backwards
15 American Swings
Mats
Ladders
WOD
3 Rounds:
400m
25 Air Squats
25 Sit Ups (GHD?)
Thursday November 29, 2012
Warm Up
3 Rounds:
Army Crawl,/crabwalk
10 four count Dead Bugs (5 ea)
10 Dead Lift
1oo Jump Rope
Front Squat 5×5
Ball Slam 3×20
WOD – “Kevin”
Russian Swing
Max Reps
20-24kg?
Superman 5×30 sec
Wednesday November 28, 2012
Warm Up
3 Rounds:
Lunge/High Knee Pull
10 Burpees
10 Sit Ups
10 SDLHP
Mats
Ladders
20 Minute Sprint Progression
Weather Pending
Tuesday November 27
Warm Up
3 Rounds:
20 Sit Ups
10 2 Footed Bounds (for distance)
10 Pull Ups
10 DeadLifts
Snatch 5×5
American Kettle Swings 3×20
WOD – “James”
20 Minute Box Jump Progression
Core
3×10 Sec
Back Extensions
Knees to Elbows
Russian Twists
November 26, 2012
Warm Up
3 Rounds:
10 Tuck Jumps
10 Burpees
10 Thrusters
Snatch Complex x 2
Push Press – Find Your Max
WOD – “Issac”
Push Press Bulgarian
Hollow Rock – 3x30sec
Friday November 16, 2012
This one happens to be my sons buddy
Fitness Testing Height Weight Medball Vertical Jump Standing Broad Jump 400m Bench Srict Press Record in your notebook
Dont forget to order your CrossFit Gear
Last day is on the 18th.
This is the last post until we get back.
Be active over the Break.
Be Thankful!
