Monthly Archives: November 2013

11/21/2013 WOD

Four rounds for time of 10 OH Squats (Rx – 115/83#, L3 – 95/65#, L2 65/45#, L1 – goblet squats or air squats) 10 burpees 10 C2B pull-ups (L3 – pull-ups, L2 -banded pull-ups, L1 – banded or jumping pull-ups)

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Weight Belts

Weight Belts: Why & When to wear them from CrossFit Verve http://www.crossfitverve.com/Thursday-131121/

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11/15/2013 WOD

“Game On” 20 Minute AMRAP -15 T2B -10 Wallballs 20/14# @10/9 -Crabwalk 15 yards and back (forward down, backards back) -Bear Crawl 15 yards and back (forward down, backards back) -50 Double Unders (singles x3) -30 Pushups -20 Stationary Reverse … Continue reading

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11/14/2013 WOD

Strength – EMOM for 5 Minutes 10 Floor Presses @ approx. 70% 15 Minute AMRAP L4 50 Burpess 25 Weighted Situps 25# 25 Pistols (L/R=2) L3 50 Burpees 25 situps 25 Goblet Squats 55/35# L2 40 Burpees 25 Situps 25 … Continue reading

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11/13/2013

Push up progressions http://www.gymnasticswod.com/content/push-progression-pt1 Push up TABATA For Time: 500 m Row Then, 5 rounds 10 Pull ups 10 Med Ball cleans 20/14#

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Agave nectar

Many Paleo Lifestyle folks are turning to agave nectar as a sweetener. It’s understandable, but unfortunately it is not Paleo nor is it good for you. http://www.crossfitinvictus.com/must-read-posts/liquid-death/

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11/12/2013 WOD

Strength – Clean & Jerks 2-2-2-1-1 Work towards your 1RM For Time 75 KB Swings EMOM – 1 Clean & Jerk L1 – 35/<35# – 95/65# L2 – 55/35# – 135/95# L3 – 55/35# – 185/115# L4 – 70/55# – … Continue reading

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