Which one is Amy?!?! I can’t tell?!
A.
Kettlebell Snatch Skill Work
B.
7 Min AMRAP
8Rt/8Lt Mountain Climber
8 No Push Up Burpees
8 Air Squats
Post Results to comments! First person to do so gets to come in and claim a badass CFSB car sticker
2014 11 10
2014 11 10
Scroll down and post results to comments 🙂
A.
Bench 5RM
B.
3 Rounds
12 Dumbbell Walking Lunges *As heavy as possible
Rest 1 Min
14 Plyo Push Ups *Keep them pretty
Rest 1 Min
16 Cal Row *Go ham
Rest 1 Min
2014 11 09
A.
14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135/95 lb.
20 muscle-ups
post results to comments
2014 11 08
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed quod proximum fuit non vidit. Videmus igitur ut conquiescere ne infantes quidem possint. Prave, nequiter, turpiter cenabat; Sic enim censent, oportunitatis esse beate vivere. Qui est in parvis malis. Quid enim me prohiberet Epicureum esse, si probarem, quae ille diceret? Hic nihil fuit, quod quaereremus. Duo Reges: constructio interrete.
2014 11 08
Post your favorite Crossfit workout and explain why its your favorite workout to comments.
A.
“Jack”
Complete as many rounds as possible in 20 minutes of:
115/75 pound Push press, 10 reps
10 KB Swings, 1.5/1 pood
10 Box jumps, 24/20 inch box
Post results to comments
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
2014 11 07
Costume/Pumpkin Carving Winners!
Amber Polite with her Chicken Costume, and Carmella with the Dr. Seuss pumpkin wins! Post your email address to comments and wait for your Rogue Gift Card
2014 11 07
2014 11 07
Post power clean 1rm and number of ball slams completed to comments. First person from each class today to post results to comments get a CFSB sticker! Woot!
A.
3 rounds
10 glute bridges
10 banded good mornings
5 reverse med ball tosses
B.
5 minutes
High hang power clean, work to fast double with a 3 second pause in the catch
C.
5 minutes to work to a fast double of a clean lift off to mid-thigh+power clean
D.
Power clean 1rm
E.
Every 30 seconds until failure
2 power cleans @ 70%
1 ball slam
Increase ball slams by 1 each round until you can no longer complete the amount of ball slams within the 30 seconds
2014 11 06
So, Carl and I have found that muddling through countless pictures on the blog for results has been quite the pain, and it is far easier to use this Disqus comment system (click here to learn more about it) to track and analyze results, it not only shows us who performed the workout, but also who cares enough to post and track progress. We program for you all as a group, so its important that you all give it a go. Try it for this one month for us, start posting your results to comments. Ready…go!
2014 11 06
