Training:

A. Power Snatch x 1 / Overhead Squat x 3 @ 75%  x 4 sets, rest 1 minute
B. Overhead Squat 6, 4, 2 @ 31X1 rest 5 minutes
C. For time: 21-15-9 reps of SDHP 95/65 + Burpees

 Vid:  Get ready for some of this tomorrow!

Training:

A. Power Clean x 1 / Hang Power Clean x 1 / Push Press x 2, 4 sets rest 2 minutes.

+

15 Minute AMRAP:
15 KBS 55/35
15 E-ROM Push Ups
30 Double Unders

We are Open today!

vid:  Event 5 from the competition last weekend.  Should have gone faster but after 4 other events was very fatigued.  Wod: 5 Power clean 165lbs, 5 E-Rom HSPU, 10 kbs 55, 10 box jumps, 15 burpees, 15 ohs 135lbs

Training:
5 sets @ 97%:
5 Tough Front Squats
10 Toes to Bar
20 Second Airdyne Sprint
Rest 3:30 WALKING

Posting this week

This week we had some technical difficulties with the website.  Hopefully they will be cleared up next week.  We are also going to be posting the wods each day on our facebook page, so like us on facebook and take a look.  Happy holidays and see everyone next week.

Pic:  2011 Firebreather Challenge in Crown Point last weekend

Brutal competition:

Wod 1. Deadlift ladder starting at 315 +10lbs every 20 secs up to 505. 3 people got 475 to tie or first, I got 465.

Wod 2: chest to bar fran with 35 yard 45lb plate overhead walking lunge + sprint back to the bar.  Workout ended after the lunges with the sprint after the set of 9 pull ups.  7:57

wod 3 and 4: "airforce" - 7:28, as soon as you finish last rep a 3 min timer starts for 1 rep max ground to overhead - 245lbs

This put me in 3rd place. Top 4 did a 4th wod, everyones scores reset.


Wod 5: 3 rounds for time: 5 power clean 165lbs 5 E-rom hspu 10 kbs 55 10 box jump 24" 15 burpees 15 overhead squats 135lb -  14:36  Missed out on second place by about 40 seconds.

Finished 3rd overall, nick urankar (37th fittest person on the planet) got 1st and a different nick barely edged me out for 2nd. Rough day...lots of thrusters/burpees/squats.

Training:

A.  EMOTM for 10 minutes 2 reps of Deadlift @ 85% 1RM

+

4 sets for time:

30 Wallball 20/15
20 Push ups (No hand release, keep em fast)
1 time down and back 45lb Overhead walking lunge (About 12 yards total)
rest 2 minutes between sets

vid:  Never - Ever do this.  As horrible as this is it's kinda funny to see how bad someones form can be.  I also pray that the guy by him is not his trainer....

Training:

3 sets:
8 Touch and go Tough Deadlifts
20 sec airdyne sprint
rest 3 min between sets

+

3 sets:
8 Hang Power Snatch
20 sec AMRAP Double Unders
rest 3 min between sets

+

3 sets:

10 KBS Tough
10 Burpees
320m Airdyne sprint
rest 3 minutes between sets

So Ideally you rest 3 minutes between everything the whole way through.

vid:  Fun workout, need to learn to get faster on OHS reps!

Training:

3 Rounds:
320m on Airdyne
25 Push Ups
320m on Airdyne
20 Pull Ups

Vid:  Little liz: 15-10-5 Squat clean 135lbs / Ring Dips

Training:

3 sets @ 97#:
3 Touch and Go Clean and Jerk - Tough
6 Burpees
Rest 3 minutes

+

7 Rounds for time:
7 Push Jerks 115/65
7 Pull Ups
10 Cals on airdyne

Vid: Power Snatch PR 210#



Training:
A1. Bent over barbell row 8 reps @ 22x1, rest 20 seconds
A2. AMRAP Ring Push ups x 4 sets, rest 3 minutes

+

2 min amrap wallball
2 min amrap KBS 55/35
2 min amrap burpees
2 min amrap Double Unders

Training:

A1. Power Clean Cluster 3.3 x4 sets rest 20 seconds
A2. AMRAP KBS 55/35 rest 3 minutes x 4 sets

+

3 sets:

30 sec AMRAP burpees
30 sec rest
30 sec AMRAP Pull ups
30 sec rest
30 Sec Airdyne 90%
30 sec reset

Vid:  This guy uses the same training we do and put up a 3:58 225lb grace, here is the  vid!

Training:
A.  10 Minutes to find a tough 1 rep double overhand deadlift

+

5 rounds for time:

5 Deadlift 225lbs/135lbs
30 Double Unders

Vid: Charles Barkley gave CrossFit a try earlier this year...I hope he stuck with it.  I love the look he gives the girl at 2:20 in the video!

Training:

5 sets @ 97%:

5 tough back squats

10 burpees

45 sec airdyne sprint

rest 4 minutes

Vid:  Training with a buddy over the weekend.  Wod was -
For time:
10 Clean and jerk 175lbs
Row 250m
10 Clean and Jerk 155lbs
Row 250m
10 Clean and Jerk 135lbs


Training:
A1. Push Press Cluster 2.2.2 x 4 sets, rest 20 seconds
A2. Amrap Toes To Bar x 4 sets, rest 3 minutes
+
3 Rounds for time:
10 Shoulder to Overhead 135/95
15 Pull Ups
20 KBS 55/35

Training:

Ring "cindy"

20 min amrap

5 pull ups

10 Ring Push ups

15 squat