Unscared
“Thompson” 10 rounds for time of: 15 ft Rope Climb, 1 ascent 95 pound Back squat, 29 reps 135 pound barbells Farmer carry, 10 meters Begin the rope climbs seated
Up and Coming
If you participated in the SWITCH challenge you need to perform “Grace Under Fire” and the CrossFit Total this week! Run 1600 meters Rest 3 minutes Run 1200 meters Rest
Home stretch
Tabata Weighted Pull-up, 30lb dumbbell Rest 1 minute Tabata Weighted squat, 45lb plate Rest 1 minute Tabata Weighted ring dip, 30lb dumbbell Rest 1 minute Tabata Deadlift, 165lb barbell The
The send off . . .
“Fondo” For time: Run 400 meters Ground to Overhead anyhow, 35 reps, 95 lbs Run 400 meters backwards Ground to Overhead anyhow, 35 reps, 95 lbs Run 400 meters Ground
Moving On…
“Diane” 21-15-9 reps: Deadlift 225lbs. Handstand Push ups Michael Giardina 2:15, Kristan Clever 5:13 (225#) Post time to comments. Heather Bergeron on today’s wod: wmv/mov Good luck Fondo! You
Happy Thanksgiving
10 am class today. G will be there around 8am if anyone wants to show up a bit earlier. “Helen” 3 rounds for time of: 400 meter run 21 Kettlebell
I like it a lot
“Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Mikko Salo 5:24, Kristan Clever 7:13 (45lbs), Watch Mikko destroy this workout wmv/mov Learning a good front squat will
Do it yourself
Find your Max Box Jump Height vimeo THEN: 10-9-8-7-6-5-4-3-2-1 reps for time of: Pistols, alternating legs Movement of your choosing The recommended movement was going to be lateral burpees over
Food for Thought
Push press 3-3-3-3-3-3-3 reps Dave Lipson 265lbs Post loads to comments. CF Santa Cruz demos the WOD wmv/mov I wanted to learn how to change the website, so I signed
Milestone
“Collin” Six rounds for time: Carry 50lb sandbag 400m 115 pound push press, 12 reps 12 Box jumps, 24 inch box 95 pound Sumo deadlift high-pull, 12 reps Kristan Clever
