Friday, 11/28/2014
Wall-balls, V-up transfers, Burpee pull-ups
 
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SWOD:
Military Press
55%x5/65%x5/75%x5+

DWOD:
Four rounds for time of:
15x Wall Ball (20/14#)
10x V-Up Transfers (20/14#)
5x Burpee Pull-Ups
<- Ann is back!

"The things which hurt instruct." - Benjamin Franklin
The BEST Way To Fix Your Posture (and get your SEXY BACK!!)

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Thursday, 11/27/2014
OH walking lunges, sledgehammer strikes, and KB snatches
SWOD:
Dead Lift
55%x5/65%x5/75%x5+

DWOD:
Three rounds for time of:
20x Single Arm OH Walking Lunges (45/25#)
20x Sledgehammer Strikes
20x Single Arm KB Snatch (45/25#)
***20x = 10x each side***
<- Morning workout the day after T-day.
"The impediment to action advances action. What stands in the way becomes the way." - Marcus Aurelius

Gateway Foods

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Wednesday, 11/26/2014
Make Up Day
Optional WOD:

3 rounds
2x Stair Run
6x Power Clean (135/95#)
6x Push Jerk (135/95#)
<- Jeff visits us from CrossFit NoCoast.

"Having a staring contest with a newborn is one of the weirdest things you can do. And it is highly recommended." - RossMcCammon 

150# Turkish get-up!

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Tuesday, 11/25/2014
Rowing, swings and knees to elbows
Medicine Ball Throws:
6x each of:
Shot Put, Over the Shoulder, Scoop, Rotational Slam & Squat to OH Throw

SWOD:
Bench Press
55%x5/65%x5/75%x5+

DWOD:
3 rounds
21/15/9x reps
Calorie Row 
KB Swing (72/53#)
Knees to Elbows
<- Aaron visits us from CrossFit Richmond (Australia).
"Strive for mastery while you train. I know you think you're impressing the girls by loading up the leg press and slamming the weights up and down over and over. Want to know what they really think of this? I asked them. They think you're an asshole." - Dan John
The Dangers of Painkillers (Infographic)

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Monday, 11/24/2014
Thrusters, box jumps, sumo deadlift high pulls
SWOD:
Back Squat
55%x5/65%x5/75%x5+

DWOD:
Max rounds in 3 minutes
Rest 1 minute when done, repeat for 3 rounds total
3x Thruster (95/65#)
6x Box Jump (24/20")
9x SDHP (95/65#)
<- Kim, during the Friday WOD.
"The difficulty lies not so much in developing new ideas as in escaping from old ones." - John Maynard Keynes
The Miraculous Benefits of Coconut Oil

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Saturday, 11/22/2014
2 AMRAPS
SWOD:4

EMOTM for 10 minutes of:
1x Clean
2x Push Jerk
3x Hang Power Clean
(70- 75% of 1RM)


***Ideally this should take no more than 30 seconds leaving you with
approximately 30 seconds of rest. This EMOTM is not meant to be a butt
kicker. It's specifically designed to be a timed work/ rest cycle.***

DWOD:
Max rounds in 5 minutes of:
3x Handstand Push Ups
6x SDHP (95#/65#)

Rest 2 minutes
Then...

Max rounds in 5 minutes of:
4x each Front Rack Reverse Lunge (95#/65#)
8x Bent Over Rows (95/65#)
<- Fire Science students from WCTC get a taste of Fight Gone Bad.
"The dogmas of the quiet past are inadequate to the stormy present. The occasion is piled high with difficulty, and we must rise with the occasion. As our case is new, so we must think anew and act anew." - Abraham Lincoln
The Best Kept Secret: Why People HAVE to Squat Differently

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Friday, 11/21/2014
Pull-ups, swings and rowing
SWOD:
Military Press
50%x8/60%x8/70%x8+

DWOD:
Three sets for max reps of:
30 seconds Pull-Ups 
Rest 30 seconds
30 seconds KB Swings (70/53#)
Rest 30 seconds
30 seconds Calorie Row
Rest 30 seconds
<- Mary swings the bell around.

"A victory without danger is a triumph without glory." - Pierre Conneille
Is Perfect Squat Form a Myth?

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Thursday, 11/20/2014
Hang power snatch, overhead squat and burpees
SWOD:
Dead Lift
50%x8/60%x8/70%x8+

DWOD:
Ten rounds for time of:
1x Hang Power Snatch (115#/85#)
2x Overhead Squat (115/85#)
3x Burpees
<- Reverse slam balls are back!
"The way to develop decisiveness is to start right where you are, with the very next question you face." - Napoleon Hill
Farmed vs. Wild-Caught : Pollutants and A Low Omega-3/6 Ratio : Is Wild Caught Fish Always the Better Choice? Plus : Krill, Fish Oil, or Whole Fish : What's Best for Your Health? : SuppVersity : Nutrition and Exercise Science for Everyone

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Wednesday, 11/19/2014
Make Up Day
Optional WOD:

Five sets of:
Against a running 3 minute running clock, complete as many rounds and reps as possible of:

10x pull-ups
20x push-ups
30x sit-ups
40x air squats

Rest 3 minutes between sets and pick off the next set where you left off.
<- Amy during the deadlift portion of the Monday partner WOD.
"Never pick a fight with an ugly person, they've got nothing to lose." - Robin Williams
Listening To Your Body Clock Can Make You More Productive And Improve Your Well-Being

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Tuesday, 11/18/2014
Ring rows and slam balls
Med Ball Throws:
6x each of:
Chest Pass, OHB, OHF, Rev. Slam & Rotational

SWOD:
Bench Press 50%x8/60%x8/70%x8+

DWOD:
10/9/8/7/6/5/4/3/2/1x of:
Ring Rows
Ball Slams (40/30#)
<- Carl - bar bending as usual.

"Success is about dedication. You may not be where you want to be or do what you want to do when you're on the journey. But you've got to be willing to have vision and foresight that leads you to an incredible end." - Usher
The Conscientious Omnivore: Witness to a Slaughter

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Monday, 11/17/2014
Partner WOD: deadlifts, front squats, push-press and double unders
SWOD:
Back Squat
50%x8/60%x8/70%x8+

DWOD:
Partner WOD
Partners alternate exercises to complete four rounds each for time of:
5x Dead Lift (275#/185#)
20x Double Unders 
5x Front Squat (135#/95#)
20x Double Unders 
5x Push Press (135#/95#)
20x Double Unders 
<- Julia goofing around during her warm-ups while visiting CrossFit Racine.
"Never take someone's feeling for granted because you may never know how much courage it took for them to show it to you."
Your kid and my kid are not playing in the pros

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Saturday, 11/15/2014
Running, push-presses and swings
21/15/9x reps for time of:

Run 400m
Push Press (95/65#)
KB Swing (55/35#)
<- The Saturday morning bunch.

"Winning is great, sure, but if you are really going to do something in life, the secret is learning how to lose. Nobody goes undefeated all the time. If you can pick up after a crushing defeat, and go on to win again, you are going to be a champion someday." - Wilma Rudolph
Johns Hopkins Scientist Reveals Shocking Report on Flu Vaccines


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Friday, 11/14/2014
Rowing, Chest to bar pull-ups, overhead squats
SWOD:

DELOAD
Military Press
40%x5/50%x5/60%x5

DWOD:

For time:
Row 400m
15x Chest to Bar Pull ups
15x Overhead Squat (95/65#)
Row 400m
12x Chest to Bar Pull ups
12x Overhead Squat (95/65#)
Row 400m
9x Chest to Bar Pull ups
9x Overhead Squat (95/65#)

<- Josh takes the 108# kettlebell for a spin
"Time slept when swords woke." - George Martin, A Storm of Swords

Active Dates All Fit Women Need to Try

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Thursday, 11/13/2014
Partner WOD - Power clean, lunges, front squats and wall-ball sit-ups
SWOD:

DELOAD Dead Lift
40%x5/50%x5/60%x5

DWOD:

Partner WOD:
Four rounds each for time of:
Partner A =1x Power Clean + 30' Barbell Lunge + 3x Front Squat (AHAP)
Partner B = Wall Ball Sit Ups (20/14#)

***While Partner A does the barbell complex Partner B does Wall Ball Sit Ups. The Partners switch places when Partner A finishes the 3rd front squat. There are no set weights. The objective is to use as heavy a weight as possible but both partners must use the same bar.***
<- Linda pays us a visit from CrossFit Greendale
"If you're looking for that one person to change your life, take a look in the mirror." - unknown
7 Tips for Preventing (and Shortening) Colds and Flus

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