Thursday Dec 1st, 2011 Workout Of the Day WarmUp: 3 Mins Rope Skill Work 3 Mins Row 3 Mins Kip Work 3 Mins Shoulder Mobility  MOD: Handstand Progression/Walks WOD: 3 RFT 20 DL (135/95) 10 Hang Clean (135/95) 5 Box Jumps (24/20) 400m Run
Wednesday Nov 30th, 2011 Workout Of the Day WarmUp: Chest Openers Shoulder Mobility PVC/Lacrosse Work MOD: Bench Press As many Reps as Possible @ 60%, 70%, 80%Â Â of BW Â WOD: AMRAP 15 5 Burpees 10 KB Swing or Press (50/35) 15 Dbl Unders 100m Sprint
Tuesday Kid/Teen WOD Workout Of the Day WARM UP: 1/2min ea station Row>Jump Rope>Squats SKILL:Â Handstand Progressions WOD: 15-10-5 Sit-ups Wallballs Deadlifts Game:Â Hedbanz
Tuesday Nov 29th, 2011 Workout Of the Day WarmUp: ROM Drills MOD: Thruster 12 @ 70% 8 @ 80% 4 @ 90% 1 @ 100% WOD: 21-15-9 Back Rack Thruster (95/65) Lateral Bar Jumps Pullups
Monday Nov 28th, 2011 Workout Of the Day Med Ball WarmUp: Squat Passes Sit Up Passes Over Under Passes MOD: Clean Progression Front Squat, Clean Drops, Bar Sweep, High Pull, Turn Over, ROM WOD: “Karen” 150 Wallballs for Time (20/16)
Saturday Nov 26th, 2011 Workout Of the Day OPEN GYM 8-10 am All CrossFitters are Welcome! CrossFit Kids are Welcome as Well!!!