November 2010

For time: 40 Double Unders 12 HSPU 12 Ring Dips 12 Push-ups (release hands) 400m Run 9 HSPU 9 Ring Dip 9 Push-ups 400m Run 6 HSPU 6 Ring Dips 6 Push-ups 40 Double Unders

5 Rounds for load: 3 Clean 5 Box Jump 7 KBS 1:30 Rest Deadlift 5-4-3-2

Fran! For time: 21-15-9 Thruster 95/65 Pull-up

3:00p CrossFit 4:00p Olympic Lifting For load: Ring Dips 3-3-3-3-3 (add weight) Thruster 5-5-5-5-5 KBS 7-7-7-7-7 T2B 9-9-9-9-9

9:00am  5k Row or Open Gym 10:00am  Olympic Lifting

5 rounds for time: 200m Run 15 Double Under 10 Box Jump 24/18

Angie For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats 6:00pm EVCF Running Club

Clean & Jerk 1-1-1-1-1 5 rounds for time: 5 Deadlift 275/185 10 Burpee

For time: 30 HSPU 400m Run 30 Ring Dips 400m Run 30 Push Press 95/65 400m Run 30 Push-ups (release hands) 400m Run  

No Morning Hours 4:00-8:00p Olympic Lifting 6:00p Running Class with Mike Rodriguez