AMRAP for 15 Minutes of

10 KB Swings [55/35]

10 Box Jumps [24/20]

10 Wall Balls [14/20]

10 K 2 E

Rich..just warming up!

Now that's getting it done!

Sue and John Llewellyn before the start of the Fundraiser Challenge!

Little Murph

800M Run

50 Pull Ups

100 Sit Ups

150 Squats

800M Run

Great work today.  Saw some progress on the pull ups from many of you!  Keep working at them!

Day 16 for Push Ups

2 Push Presses

1 Push Jerk

5 Sets then…

2 Push Presses

1 Push Jerk

Then….

Warming up...

1 Push Jerk….to max…

Shannon...at the furthest part of the run during Boot Camp!

Half time!

Open Gym 8 am.

Option 1: Dead Lifts 3-3-3-3-3-3-3

Option 2: 15 BW Deadlift, 30 GHD Sit-ups, 400 Meter Run…

…5 Rounds for Time!

Boot Camp 9 am.

3 Teams of 5

2 [12]  Minute Rounds

Each team member does ….

5 Burpees

10 Push ups

15 Squats

and 20 Sit-ups

First one done runs furthest ..[to the Mail Box]

Second one runs 200 Meters

Third one….100 Meters

Forth one… 50 Meters

Last one done grabs 20 lb medicine ball and runs to person 4.  Person 4 runs the ball to person 3 and so on…  The furthest person has to run the ball in and the whole team starts the round again.

4 person teams.  3 rounds.  4 stations.

Station 1 dictates the time spent in the other stations.

Station 1 400M Run

Station 2  Row for Distance

Station 3 Double Unders for Reps

Station 4 Wall Balls for Reps

After the runner comes back they tag the athlete in station 2 who takes over the row.  The rower takes over for the athlete doing double unders and continues the count where they left off.  The Double under athlete takes over for the Wall Baller and continues the count where they left off and the Wall Baller runs the 400.

The same sequence is continued until all athletes have completed each round. 

Record the distance and the reps.

Rest and then do the same sequence of exercises but the run is now for 200 M.

Record distance and reps.

Rest and repeat the 200 M again.

Great teamwork today!  Enjoy your Friday!

Day 12 for the Push Up Challenge!

Team Turkey Relay

1 Mile run.  6 person teams.  6 stations set up @ 266 M apart.  6 exercises. 

1.  25 KB Swings

2.  15 DB Thrusters

3.  25 Barbell Push Presses

4.  25 MB Squats

5.  15 Burpees

6.  25 Chin to Knees

The Rules:  Each team member will do a different exercise at each station and will not repeat the same exercise twice.  The team cannot progress to the next cone untill all members have completed the determined number of reps.  The equipment is passed on to the next member who will then carry that on the run to the next cone.

Team Blaze O'Glory

Johnny’s Angels

The Winning Team

The Turkey Trotters

Keith and I wish to thank all of our CrossFitters and their families for the opportunity to have you as part of OUR family.  We are extremly grateful for all of you and are truly blessed to do what we do.  There is no greater gift.  Happy Thanksgiving to all of you!

FILTHY FIFTY

50 Box Jumps (24″)

50 Jumping Pull Ups

50 KB Swings (35#)

50 Lunges

50 K-2-E

50 Push Press (45#)

50 Back Extensions

50 Wall Ball (20#/14#)

50 Burpees

50 Double Unders

Great work today….many of you shaved incredible time off of your last round….a great testament to the hard work you’ve put into your workouts!

Day 10 of the 100 Day Push Up challenge!

SKILL WORK:  Rack on the Front Squat

3 Rounds for time….

10 Front Squats

25 Jumping Pull Ups

SKILL WORK:  Pull ups on the rings and the bar

Great work today everyone!  Getting that proper rack position will truly make your lifts better and stronger.  I apprecaite the efforts I witnessed today…..

In teams of 2 or 3 complete the following…

100 Pull Ups

200 Push Ups

300 Sit Ups

400 Squats