Archive | November, 2011
Aside

November 30, 2011

Warm-up:

Squat Shuffle

Supermen

Sit-ups

Sprint Relay

Skill:

Sumo Deadlift Highpull

W.O.D.:

15-10-5

Burpees

Sumo Deadlift Highpull

Game!

CrossFit Cars with a Jump!

 

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Aside

November 21, 2011

Skill

Skin the Cat

WOD

As a team of 3, complete:
12 Forward rolls
24 Box Jumps
36 Kettle bell swings
24 Box Jumps
12 Backward rolls
As a team, figure out how many repetitions each team member must do to complete the workout. Only one person per team may be moving a time but you may rotate through rep by rep.

Game

Farmers and lumberjacks

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Aside

November 16, 2011

Warm-up

4 Station relay

Skill

Plank Hold

Workout

With a partner…

AMRAP

30m run

10 second Plank Hold

10 Deadlifts

30m run

10 Tuck Jups

Tag Partner

 

Game

Dodge Ball!

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