KAREN
150 Wall ball shots for time
Watch these videos from the CrossFit.com exercises & Demos pages:
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Our next Fundamentals Session will be held on Tuesday & Thursday, December 16 & 18 at 7:00 pm, and on Saturday, December 20 at 9:00 am. Register for the December 2008 CrossFit Fundamentals Session.
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Morning Sessions Starting Soon!
Send us an e-mail if you’d like information on the morning sessions
REST DAY
Kettlebell floor presses
Our next Fundamentals Session will be held on Tuesday & Thursday, December 16 & 18 at 7:00 pm, and on Saturday, December 20 at 9:00 am. Register for the December 2008 CrossFit Fundamentals Session.
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From the main CrossFit web pages: “One Arm Grace” by CrossFit Tribe - video [wmv] [mov]
November Nutcase
Divide into 3 groups (each group keeps time from fastest person on the run & highest score from each exercise)
400 m run (1 minute rest from last person to finish)
– group 1 does 90 seconds of deadlift (185/135/95)
– group 2 does 90 seoncds of KB swings
– group 3 does 90 seconds of burpees
– each group will rotate through the stations before everyone….
400 m run (1 minute rest from last person)
– group 1 does 90 seconds of push press (115 /95 /65)
– group 2 does 90 seoncds of sit ups
– group 3 does 90 seconds of box jump
– each group will rotate through the stations before everyone….
400 m run (1 minute rest from last person)
– group 1 does 90 seconds of double unders
– group 2 does 90 seoncds floor walks with bars overhead (95/65/45)
– group 3 does 90 seconds of wall ball
– each group will rotate through the stations before everyone….
400 m run
Post group run time and scores
Active Rest Day
The gym is closed.
Do something active to work off those Thanksgiving calories.
Prepare for a burner tomorrow for Saturday’s open WOD
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Our next CrossFit Fundamentals session will be December 16, 18, 20 (Tuesday, Thursday, Saturday). Registration will be available online before December 1st.
REST DAY
the gym is closed
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If you feel like being ambitious today, try:
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Pre-Gluttony WOD
“Mini-Tabata Squats” (20 seconds of work ten seconds of rest for 6 rounds — 3 minutes)
Run 400 meters outdoors
Row 500 meters
11 reps deadlift, (155-lb / 115-lb)
5 Turkish Get Ups (on each side) (53#/35#)
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ATTENTION:
With a partner, do:
50 squats each
75 Push Jerks (95#/65#) do not put the bar down
100 Box Jump (alternating)
150 Med Ball toss (10 feet apart)
Certified Training Center
Certified Training Center
