The worst thing you can do for the ones you love is the thing they could and should do for themselves.

Abraham Lincoln

Row/Pistol/HPCln

3 rounds of:
Row 500m
20 Alternating Pistols
10 Hang Power Cleans (155/105)
Rest 3-5 minutes
Log each round for time.


Thruster - Fran

Strength/Skill: 
Thruster 8-4-2-1

Conditioning:
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups


Burpees

100 Burpees for time!

Partner WOD

Teams of two complete the following:

100 Burpee Box Overs
75 Dumbbell Push Jerks (45/25)
50 Chest to Bar Pull-ups

One works, one rests, switch as needed.



Deadlift - DL/DU

Strength/Skill: 
Deadlift 8-6-4-2, all sets are touch and go, dropping bar at anytime is a no rep.

Conditioning:
5 rounds for time of:
10 Deadlifts (275/185)
30 Double Unders


Run/KBSwing/AbMat

3 rounds for time of:
400m Run
25 Kettlebell Swings (55/35)
50 AbMat Sit-ups

OHS - OHS/PCln

Strength/Skill:
Overhead Squat 3x3 up to 185, do 1 power clean after each set, rest 2-3 minutes between sets.

Conditioning:
10-9-8-7-6-5-4-3-2-1
Power Clean
Overhead Squats


Men use 95# and women us 65#

Cindy or Mary

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

The Bear Complex

“The Bear Complex”
Power Clean
Front Squat
Push Press
Back Squat
Push Press

7 sets without the bar resting on the ground.

For this one perform the 5 exercises listed beginning with a weight that you will be able to manage for the 7 sets without letting the bar rest on the ground. At the start of each set the bar will touch (but not rest) on the ground for your power clean. Once the bar is at your shoulders (racked position) from the power clean, front squat the weight. At the top of the front squat push press the weight overhead (make sure you reach full lockout) and then lower the bar to your back. From here back squat the weight, then push press the bar from the back to full lockout, this time bringing the bar back to the front. This is 1 set. Repeat 7 times. Rest as required between sets, say 2-5 minutes, then repeat the same sequence at a higher weight and continue to do so until you are unable to complete all 7 sets or you are forced to set the bar down. These sets are not timed, so take as long as you need, just be sure that when you are taking a break that the bar remains off the floor. Post the highest load that you reach for the full 7 sets.

Compare to Monday, 11 November 2013.

"Rayce"

"Rayce"
For time:
100 Double Unders
90 Back Extensions
80 Squats
70 Sit-ups
60 Lunges
50 Hand Release Push-ups
40 Box Jumps
30 Pull-ups
20 Burpees
10 Handstand Push-ups

Compare to Friday September 6, 2013

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