One class only,

620 ... happy halloween mother fkrs

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

620
730




21-18-15-12-9-6-3 reps for time of:
95 pound Sumo deadlift high pull
Lateral jumps, over 24" obstacle

Friday Night!


No Group Workout as we are busy with Training for War 

But feel free to come and workout at 630 pm

Filth Sandwich
For time
Run 900m 
50x Pull-ups 
50x Squats 
50x KB swings 
50x Sit-ups 
Run 900m 


620 

730

Hang Power Cleans 
http://www.youtube.com/watch?v=mCUmi2oqlvA

Progressions 
- Clean Grip + Foot Position
- Dead Lift (1st pull)
- Shrug + Hip Extension (2nd pull)
- Pull under the Bar (3rd pull)

Notes: 
- Narrower Clean Grip, slightly wider then hips
- Start in ideal jumping foot position, land in ideal squat position
- Explode up from the Hang, create that force on the bar driving 
- Practice transition from above navel bar to arms underneath. (armpit drill)
- GET DOWN fast and hard. I should hear you slapping fast under the bar.

Now for part 2.

Drills:

Clean Pulls with Wooded Dowel

- remember the chain of movement. 

- Hip Extension . . . Shrug. . . . pull (to just above navel, elbows in line with torso NOT back)


Arm Pit Drill (transition)

- Thumbs stay glued to your body
-Top of position is fully extended hips, big shrug and thumbs in your pecs )near your armpits) with the elbows nice and high. 
- move slowly to top position, hold on tip toes then execute a fast get down. Changing feet position in the process and rotating arms around to front rack position and catching in a 1/4 squat. 

Get Downs

- From standing (ideal jumping position) drop as fast as possible into ideal squatting position. (butt back, feet wider)

Front Rack Position then Front Squats.

- bar on finger tips. TIPS. . . . drive the elbows up and initiate the squat by sending your butt back.

Monday Night Lifting

Rest as needed between efforts
Power clean 3-3-3-3-3x @ 77% 1RM
Push press 3-3-3-3-3x @ 72% 1RM

Friday Friday Gotta Get Down on Friday

The Ensign
Repeat for 6 rounds, rest 1 minute between rounds
Max rounds in 3 minutes of
3x Power clean (155#)
6x Push-ups
9x Squats

620 and 730! 

So you do a round, rest a minute and repeat! 

All on their own time. count to 60 or bring a watch 

Tyrant
1 round
Keep KB off ground, you get two touches.. each time gets 10 Burpees before you can pick it up. If it touches three times, your done! 

620
730

200x KB swings (36#/24#)
150x KB snatch
100x 1-arm KB press

Monday Night 

Be there or be square! 

Its Going to be "good"

Daniel

• 50 Pull-ups
• 400 meter run
• 95 pound Thruster, 21 reps
• 800 meter run
• 95 pound Thruster, 21 reps
• 400 meter run
• 50 Pull-ups

This is Good

Friday Night WOD

Back Squat
5-5-5-5-5

WOD
Max rounds in 12 minutes
Switch arms each round
3x KB clean (53#/36#)
3x KB snatch
3x KB press

Wed Night -  One Class 1930

Olympic Lifting 

Stick Warmup

Berg  Warmup 

Power Cleans

 5-5-3-3-3

Clean Pulls

5-5-3-3-3

Split Jerk 

5-5-3-3-2

Then .... 

Skin the a Cats

Monday Night! 

Get the Turkey Out of your System with a Holiday WOD

We will be doing all kinds of gut wrentching movements to stir up those guys of yours! 

One Class!  1930 

Friday Night

One Class- 7:30
No mitch/kyle as the unit is in

Warm Up:

CrossFit Warm Up

7 Pullups
10 Toes To Bar
15 Push-Ups

Skill :
Wall Climbs 

WOD:
30 Pull Ups
40 Push Ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Wed Night is Skill Night! 

Gymnastics 
False Grip
Muscle Up Progressions
Skin the Cats
Inversion
Planks
Hand Stands
Push Up Variations

Weight Lifting
Stick Work
Deadlifts
Pulls
Snatch
OHS
Front Rack
Shoulder Press
Push Press
Push Jerk
Split Jerk

Warm Up 
Laps 
Pullups
Rings Pushups
Toes To Bar
  
Overhead Squat
 5-5-5-3-3

Push Press
5-5-5-3-3

Snatch Pulls
5-5-5-3-3


So... Some Vids on Tech.


OverHead Squat



















Push Press







Snatch Pulls