11/30 WOD Hero Donald M. Marler

WOD
66 dead lift (110/75)
66 box jump
66 KB swings
66 knees to elbow
66 sit-ups
66 pull-ups
66 thrusters (45/33)
66 wall ball
66 burpees
66 dbl unders

11/29 WOD Hero Ronan Kerr

WOD (3 or 4 rnds)
200 m
11 thrusters (135/115/75)  (Rx+/Rx/Rxladies)
200 m
11 push press (same weight)
200 m
11 bench (same weight)

11/28 WOD Thanksgiving Day 9:00am Revisted from 11/22/2012

WOD

(18 min.)
5 turkey pull-ups
5 med ball clean and press
10 sit-ups OOps. We did 15 sit-ups this time.

                   11/22/2012 scores            11/28/2012 scores
Mark S.            226 Rx                              228   Rx
Cindy S.            241 Rx
Brian J.              221 Rx+ (chest to bar)     233   Rx           

11/27 WOD

WOD (22-15-10-5)
Find 1 rep snatch max
then
(5 rnds)
20 snatch (55/55) ADD 20 LBS each RND / Ladies ADD 10 lbs
10 bar facing burpees

I saw a lot of very good improvements on this workout.
The idea of this workout is to push your limit on snatches.
If you are a guy and able to snatch 135 lbs. with proficiency then you need to start with 75 lbs and end with 155lbs.

11/28 Thanksgiving WODs

We will do a WOD Thanksgiving morning at 9:00am if enough participation.

We will do just a 4:30 WOD Friday unless a 5:30 WOD is also needed.

Let me know.  BrianJ

11/26 WOD revisted from 12/13/2012

WOD (18 min.)
5 OH squats (45/33)
10 rows
14 floor wipers
1 turk get-up (3 burpee penalty if bar its foor)

11/25 Fran (Monday)

 WOD (21-15-9)
thrusters (95/65)
pull-ups

GET ON THE BOARD!!

Cash-out
at slower pace (21-15-9)
thrusters (lighter or heavier depending on your level)
rows
rope pull-ups