2012-10-29 Wod

3-6-9-12-15-18
K2E
Ball Slams, 20/14#
Push Press, 75/55#

Paleo Challenge: GSOE Final Week!

We have one week left in the Paleo Challenge. For 13 of us, one week left until we compete in front of family, friends, and other crossfitters at the Garage Games... this is the calm before the storm (sorry, I couldn't resist).

Only morning classes today - 630a, 730a, 830a, 930a - nothing in the evening. Nothing tomorrow (Tues, 10/30) morning. Check here and on FB Tues, 10/30 at 100p to see if there will be classes on Tues night.

Write your name on the sign-up sheet on the announcement board for Hydrostatic testing next Mon (Nov 5th).

2012-10-27 Wod

10-20-30-20-10
Alternating Lunges
DL @ 50% 1RM
AMSU

2012-10-26 Wod

15min AMRAP
10 T2B
10 KB Swings, 28/20 kg
10 OHS, 75/55#
300m Run

2012-10-25 Wod

Every Min on the Min for 14min
(50sec of Work: 10sec of Rest)
4 Burpees
1 Power Clean, 95/65#
1 Hang Power Clean, 95/65#
1 Power Snatch, 95/65#
1 Hang Power Snatch, 95/65#

2012-10-24 Wod

5 Rounds
30 Double Unders
25* Wallballs, 20/14#
5 HSPU

*If medball is dropped - stop and perform 1 HSPU - then continue with the wallballs until complete

2012-10-23 Wod

12min AMRAP
10 Incline Pushups
8 Thrusters, 95/65#
6 Weighted Step Ups (3 Each Leg), 95/65#
400m Run

2012-10-22 Wod

"Funner than a Farrell Full of Monkeys"

Part A:
90sec AMRAP of Rope Climbs then,

Part B:
25-20-15-10-5
Pullups
Deadlifts, 155/115#
5 - 5 - 5 - 5 - 5
Split Jerk, 155/115#
then,

Part C:
X Burpees, where X = 27 - Total # of Rope Climbs

Paleo Challenge: GSOE Wk 5

Congratulations on finishing four weeks! With only two more weeks to go until body fat testing and FGB - how is everyone feeling?

2012-10-20 Wod

5k

Amanda: 2nd in 20-24 age group
Leonardo: 3rd in 30-34 age group
Rebekah: 1st female overall
Stacey: 3rd in 25-29 age group

2012-10-19 Wod

16min AMRAP
3 TGU (each arm), 20/12 kg
24 Box Jumps, 24/20"

Perform 8 Ring Dips every 2min

2012-10-18 Wod

14min AMRAP
7 Power Snatches, 85/55#
7 Pullups
7n Double Unders

n=1,2,3,4...

2012-10-17 Wod

15 SDLHP, 24/16 kg
400m Farmers Carry, 24/16 kg
20 KB Swings, 24/16 kg
4 one arm pushups (2 each arm)

15 SDLHP
300m Farmers Carry
20 KB Swings
4 one arm pushups

15 SDLHP
200m Farmers Carry
20 KB Swings
4 one arm pushups

15 SDLHP
100m Farmers Carry
20 KB Swings
4 one arm pushups

2012-10-16 Wod

Skill Work:
Snatch Balance, Heaving Snatch Balance
Then:

5 Rounds
200m Run
5 Manmakers, 25/15#

2012-10-15 Wod

25min AMRAP

8 HPC, 115/75#

7 Burpees

10 OHL, 45/25#

13 Wallballs, 20/14#

T.O.E.M

min 1-5: 5 Jumping Squats

min 6-10: 4 Weighted AMSU, 45/25#

min 11-15: 13 sec rest

min 16-20: 2 Air Squats

min 21-25: 1 HSWU

Paleo Challenge: GSOE Wk 4

Proud member of:

Protecting animal rights...

Post the place you've had the best tasty animal - either beef/pork/fowl/fish

2012-10-13 Wod

100 Supermans
50 Pullups
25 HSWU

Break up any which way you want

2012-10-12 Wod

5-10-15-20-15-10-5
HRPU
5-5-5-5-5-5-5
Thrusters, 115/75#

2012-10-11 Wod

12min AMRAP
10 Pistol Squats (5 Each Leg)
11 DB Presses, 25/15#
and either
12 Double Unders (Unbroken)
or
120 Singles
or
120m Run

2012-10-10 Wod

20min AMRAP
Teams of 3
15 MBC, 20/14# + 5 Ring Pullups (Timekeeper)
Tire Flips
Box Jumps, 24/20"

2012-10-09 Wod

Tabata AMSUWB, 20/14#
Tabata KB Swings, 20/12 kg
Tabata Back Squats, 85/55#
Tabata Double Unders

2012-10-08 Wod

1 mile run
30 DL, 225/155#
50 Box Jumps, 24/20"

*15min Time Cap

Paleo Challenge: GSOE Wk 3

Any mistakes you made last week should stay in the past. After this week, you will be more than halfway done with the challenge - start fresh today and keep moving forward!

Paleo Pot Luck Dinner, Friday Oct 19th at 730p. Location in Millburn/Short Hills Area. Must bring a dish. (Yes, it must be Paleo)

Please post your FGB modifications - if any - on the message board by the rowers.

2012-10-06 Wod

"Bradshaw"

In honor of Army First Lieutenant Brian Bradshaw, 24, who died June 25, 2009 from wounds suffered after insurgents detonated a roadside bomb near his vehicle.

10 Rounds
3 HSPU
6 DL, 225(/155)#
12 Pullups
24 Double Unders

2012-10-05 Wod

6 Rounds
2 TGU (Each Arm), 24/16kg
6 HPC, 135/95#
120m Uneven Farmers Carry

2012-10-04 Wod

12min AMRAP
4 HSPU
8 DL @ 50% 1RM
200m Run

Rest 2min then


*6min AMRAP
2 HSPU
4 DL @ 50% 1RM
100m Run

*There will be a 5n burpee penalty at the end of this 6min AMRAP if you don't get the same number of rounds + partial reps as the 12min AMRAP; where n = the number of reps away you were from your total in the 12min AMRAP

2012-10-03 Wod

50 Wallballs, 20/14#
40 OHL, 45/25#
30 Thrusters, 95/65#

*10min Time Cap