For Load/Technique:
Back Squat
5-5-5-5-5
Rest. Then…
25 Unbroken Back Squats at a weight of your choosing.
12-2-11
Complete 3 rounds of the following:
45 secs Sledgehammer Strikes
15 secs Rest
45 secs Tire Flips
15 secs Rest
45 secs Jumping Split Lunges
15 secs Rest
45 secs Lateral Burpees
75 secs Rest
12-1-11
10 rounds of:
3 Deadlifts 70% of Max
Every minute on the minute for 10 minutes
Rest 5 mins. Then…
Conduct a 12 minute AMRAP of your “GOAT(s)”. For example, if two weaknesses I want to work on are Pistols and Double Unders, then I will perform a 12 minute AMRAP of 5 pistols (each leg) and 20 Double Unders. Just let me know what weakness you want to work on as we are warming up, and I will design a 12 min AMRAP based on your weaknesses. This is a great opportunity to work on a skill, technique or weakness.
11-30-11
Complete the following
For Time:
21 Sumo Deadlift High-pulls @75 pounds
21 Push Jerks @75 pounds
18 Sumo Deadlift High-pulls @75 pounds
18 Push Jerks @75 pounds
15 Sumo Deadlift High-pulls @75 pounds
15 Push Jerks @75 pounds
12 Sumo Deadlift High-pulls @75 pounds
12 Push Jerks @75 pounds
9 Sumo Deadlift High-pulls @75 pounds
9 Push Jerks @75 pounds
6 Sumo Deadlift High-pulls @75 pounds
6 Push Jerks @75 pounds
3 Sumo Deadlift High-pulls @75 pounds
3 Push Jerks @75 pounds
11-29-11
Complete the following for time
5 rounds:
10 Knees-to-elbows
15 Goblet Squats
20 Box Jumps
11-28-11
“Angie”
Complete for time:
100 pull-ups
100 push ups
100 sit ups
100 air squats
Angie prescribed requires the athlete to complete one exercise before going on to the next. If you are not completing the WOD RX’d, then you may partition as necessary. Now watch “Iceland Annie” (2011 Female CrossFit Games Champion) kill it!
11-24-11
“Half Bull”
For Time:
200 Double Unders
50 Overhead Squats 135 lbs
50 Pull-ups
1 mi Run
U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.
