Thursday 10/24/2013

1. EMOM for 12 min: 1 Squat Snatch x 2 OHS 2. For Time: 30 OHS (95/65) (FB: 135/95) 7 Muscle-ups 20 OHS 5 Muscle-ups Lifeline to Independence by Anna Woods with Emily Beers

Wednesday 10/23/2013

1. Back Squat 80% x 3, 85% x 3, 90% x 3 2. 5 Rounds For Time: 7 Deadlifts (275/155) 30 Air Squats 7 Deficit Handstand Push-ups Work those Gymnastic Skills! L-Sit Press to Handstand

Tuesday 10/22/2013

1. Clean & Jerk 1-1-1-1-1-1 2. For Time: 100 Front Squats (95/65) 75 Shoulder-to-Overhead (95/65) *If you drop the bar – 3 Penalty Burpees **Reminder** Yoga at 8:30am on Wednesdays! 10 Reasons Why CrossFitters Should Practice...

Monday 10/21/2013

1. Strict Press 75% x 5, 80% x 5, 85% x 5 2. 3 Rounds For Time: 10 Weighted T2B (Med Ball/DB) 200m Row – with straight legs 10 Rower-Facing-Burpees 200m Row – with straight legs Lift Up Luke

Friday 10/18/2013

1. Deadlift 75% x 5, 80% x 5, 85% x 5 2. For Time: Row 250m 25 HSPUs 25 Pull-ups FB: C2B 25 Ring Dips Row 250m FUN FACT FRIDAY: The Aztecs were the first to serve chocolate as a drink. They also mixed it with hot chili pepper to make it really...