Thursday October 7 2010

Warm up:
5 min out 5 min back.
Skill:
Bench press
Wod:
Bench press

3-3-2-1-1

Wednesday October 6 2010

Warm Up:
2 out 2 back
1x CFHQ
Skill:
Clean Progressions
Wod:

Elizabeth:

21-15-9 reps of:
Clean 135 pounds
Ring dips

Tuesday October 5, 2010

Warm Up
3 Rounds of:
30 Sec Korean Running
10 Shoulder Rolls
10 Box Jumps
30 D/U's

Strength:
One of:
S/P, P/P, P/J
3 3 3
Wod:
30 sec squats
1O sec rest
30 sec sit-ups
1O sec rest
30 sec push-ups
1O sec rest

Mobility:

Lower body!

Monday October 4 2010

Warm Up:
2 x CFHQ
Skill:
Dead Lift
Strength:
Dead Lift

1 1 1 1 1
Wod:
AMRAP 10 Min
6 squat cleans (125/65)
12 pull-ups
24 double unders
Mobility

Odds and Ends

Congratulations to Chris Sinclair. CrossFitter of the month for November. Ask him about his strength Pr's this month, there were many. Chris is slowly making himself the man to beat across all of the strength disciplines.

December has arrived and with it our first Holiday gathering. It will be held on Monday the 20th in the box. Tiffany has something up her sleeve that I am not privy to. I am sure it will be good. I hear rumours of Paleo treats. We will also be having a week end evening gathering in January to celebrate our third anniversary without the pressure of the holiday season.











We had a pile this month. Congrats to you all.

Sunday October 3 2010

Surprise
Surprise
Surprise

Saturday October 2, 2010

Warm Up:
12 minutes.
Skill:
Front Roll
Handstand Skills
Wod:

2 rounds of:
400 M Run
25 Burpies
25 Pull Up
25 Ring Dips
400 M Run
20 Power Cleans 135/95
20 KB swings
20 Box Jumps
400 M Run
50 D/U's

Reverse the order for the second round.