2012-11-21 Wod

10-9-8-7-6-5-4-3-2-1

HPS, 95/65#

7-7-7-7-7-7-7-7-7-7

Supermans

1-2-3-4-5-6-7-8-9-10

Jumping Pushups

2012-11-20 Wod

13min AMRAP
10 SDLHP, 24/26 kg
7 WAMSU, 20/14#
4 TGU (2 Each Arm), 24/16 kg

2012-11-19 Wod

29 Tire Flips
18 Double Unders
29 T2B
18 Double Unders
11 Bear Crawl (Lengths)
18 Double Unders
29 Push Press or Jerk, 115/85#
18 Double Unders
29 Burpees

2012-11-17 Wod

13min AMRAP

11 Burpee Box Jumps

9 HPC, 95/65#

7 T2B

CrossFit4Sandy competitors (L to R):Chris, Eric, Emily, Jack, Christina, Hannah, Leonardo, Sam

2012-11-16 Wod

8 Rounds
4 Front Squats, 135/95#
8 KB Swings - one arm, 20/12 kg
8 Pushups
8 KB Swings - other arm

2012-11-15 Wod

10min AMRAP
6 Power Snatches, 95/65#
100m Backwards Run

Rest 1min then:  800m Sprint (forward)

2012-11-14 Wod

Teams of 3
30 Rope Climbs
450 Double Unders
Max Lunges

2012-11-13 Wod

75 Pullups
50 Pistol Squats
(Break up the above couplet any way you want)
Every minute on the minute: 5 KB Swings, 24/16 kg

2012-11-12 Wod

"Fight Gone Bad"
3 Rounds
1min Wallballs, 20/14#
1min SDLHP, 75/55#
1min Box Jumps
1min Push Press, 75/55#
1min Row (Burpees)
1min Rest

Compare to Sept 24, 2012

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2012-11-10 Wod

14min AMRAP
200m Run
7 HSPU
2 TGU (Each Arm), 28/20kg

2012-11-09 Wod

5-10-15-20-25
AMSU
10 OHS, 95/65#
10 Supermans
50-40-30-20-10
sec Hanging L-sit Hold, 10/5#

2012-11-08 Wod

9 Rounds

3 one arm SDL, 50% 1RM

6 Knuckle Pushups

3 one arm SDL (other arm)

9 Box Jumps, 24/20"

2012-11-07 Wod

16min AMRAP
16 MBC, 20/14#
12 DB Press, 25/15#
8 Pullups

2012-11-06 Wod

"O! Say Can You See?"

Teams of 3
2 Rounds
Person 1: 600m Sandbag Carry, 45/25# + 5 Dumbbell Rows, 25/15 (Timekeeper)
Persons 2 & 3: Alternating stations. 45sec of work:15sec transition
Tire Flips
Double Unders

or

Partner Wod
4 Rounds
Person 1: 400m Sandbag Carry, 45/25# + 5 Dumbbell Rows, 25/15 (Timekeeper)
Person 2: Alternating stations. 45sec of work:15sec transition
Tire Flips
Double Unders

2012-11-05 Wod

12min AMRAP
12 KB Swings, 24/16 kg
12 Burpees
60m OH Carry, 24/16 kg

Paleo Challenge: GSOE Wk 6

Congratulations to everyone who partook in the challenge! I know this past week was a little more difficult for some due to the loss of power - but when life throws you lemons, you should always make unsweetened lemonade.

No need to go back and repost where you missed - I'll waive the requirement to post for the last week of the challenge. With that being said, you still need to get your body fat remeasured and redo the benchmark wod - so don't fall off the wagon just yet.

I am still planning on having the hydrostatic body fat testing and FGB tomorrow (Mon, 11/5) but as of 730p Sat, the box did not have power. Please check here and our facebook page for the latest updates (and pictures from the Garden State Open).

Update:

THE BOX HAS POWER!!

Regular schedule resumes Monday, 11/5

Body fat measurments w/ Ashleigh: Monday, 11/5 from 500-615p

Hydrostatic body fat testing w/ Keith: Monday, 11/5 from 400-830p

2012-11-02 Wod

5 Rounds
100m Run
10 Air Squats
100m Run
10 Thrusters
5 HSPU

2012-11-01 Wod

11min AMRAP

11 AMSU

9 Box Jumps, 24/20"

7 Snatch Balances, AHAP

5 Jumping Pushups

3 Jumping Squats

1 Bear Crawl (down and back)

2012-10-31 Wod

"Elizabeth"
21-15-9
Cleans
Ring Dips