November 26, 2014 – 3RM Deadlift & “Kevin’s Haircut”…

Strength: work up to a 3RM Deadlift Metcon: “Kevin’s Haircut” 3 Rounds For Time: 21 calorie row 15 burpees 9 strict press (70% 1RM) rest 2 min Via – Kevin D.

Learn More

November 25, 2014 – “Two Goats” & “Bad Attitude”…

Choose 2 goats for OTM 6 and alternate between the two Metcon: “Bad Attitude” 21-15-9-15-21 Back Squats (135/95) Abmat Sit-Ups

Learn More

November 24, 2014 – “Deck of Cards” (Bring a friend to Sobo Day!)

2 levels of deck of cards – crossfitter and non-crossfitter For time: (30 Min Cap) Experienced CrossFit Atheltes Spades – Double Unders Clubs – Flutter Kicks (4 count) Hearts – OH Lunges (45/25) Diamonds – American Kettlebell Swings (53/35) Jack/Queen/King = 10 reps Ace = 11 reps Jokers = 12 Toes-to-Bar Turn over a card and perform that # of repetitions of...

Learn More

November 23, 2014 – “Freeze Frame”…

Teams of two complete: 150 snatches (75/55) * While partner one is doing snatches partner two is rowing. Score is total meters rowed. * Minimum 50 snatches per athlete.

Learn More

November 22, 2014 – “Ham Sandwich”…

50 Wall Balls (20/14) 25 Deadlifts (225/155) 50 Wall Balls (20/14) *EMOM 5 Burpees* Post Scores to Comments. Via: CFNE

Learn More

November 21, 2014 – 4RM Hang Clean & OTM8: Max Strict Pull Ups…

Strength: work up to a 4 RM Hang Clean OTM8: Max strict Pull-ups * after max effort rest till top of minute * total reps is score Cashout: 1 K Row

Learn More

November 20, 2014 – “Time Bomb”…

150 Kettlebell Swings (53/35) * Complete 4 Toes-to-Bar on the minute until KBS are completed. * Competitors complete 8 Toes-to-Bar on the minute until KBS are completed. * Compare to September 20, 2012 Scale reps/weight as necessary. Post time and scales to...

Learn More

November 19, 2014 – 4RM Jerk & “Tire Iron”…

Jerks from the rack, work up to a 4 RM Metcon: “Tire Iron” 21-15-9 Front Rack Plate Lunge (45/25) Ring Dips

Learn More

November 18, 2014 – Jump Rope Practice & “Free”…

Jump Rope Practice: Alternating foot singles, double unders and triple unders Metcon: “Free” AMRAP 2: Power Clean (155/105) 2 min rest AMRAP 2 Power Clean (185/125) 2 min rest AMRAP 2 Power Clean (205/145) 2 min rest AMRAP 2 Power Clean (225/165) * Via CrossFit Free

Learn More

November 17, 2014 – “American Flag”…

For time: 100 Squats 80 Sit ups 60 Box Jumps (24/20) 40 KB Swings (53/35) 20 Thrusters (95/65) Post Scores to Comments. Via- CFNE

Learn More

November 16, 2014 – “Holy Diver”

21 Hang Snatches (115/85) 800M Run 15 Hang Snatches 400M Run 9 Hang Snatches 200M Run

Learn More

November 15, 2014 – “The Bear Complex”…

Seven sets of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press 5 rounds – work up to max load. You pick the weight – try to increase each set. There is no time component – once you started you can rest anywhere anytime during the sequence but the bar may not rest on the ground. * Compare to February 9,...

Learn More

November 14, 2014 – “Chelsea”…

30 rounds, 30 minutes: 5 Pull ups 10 Push ups 15 Squats Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. If you fall behind the clock keeps going for thirty minutes and see how many rounds you can complete. Post rounds completed to comments at the end of the 30 mins. * – Above is Rx. Coach will discuss scales and time...

Learn More

November 13, 2014 – “Doppio”…

“Dazed” AMRAP 8: 10 Toes-to-bar 1 Rope Climb Rest 5 min “Freddy’s Revenge” 30 Kettlebell Swings (53/35) Suicide Sprints (1 round) 20 Kettlebell Swings Suicide Sprints (2 rounds) 10 Kettlebell Swings Suicide Sprints (3 rounds) “Suicide Sprints” : Mark off three separate points on box floor. Down to second cone and back and down to third cone...

Learn More