1. 30 DU or 5 min practice
2. CF Warm Up
3. Skill-Jerk landing
W.O.D.
7 Rounds of 7
Power Clean and Jerk(95/65)
KB Swings(60/35)
Burpees

Intro Group
1. 4 Min Jump rope
2. CF Warm/Up Prehab
3. Skill GHD Sit Ups/KB Swing Review

W.O.D.
5 Rounds 5
Burpees
Knees 2 Elbows
KB Swings

1 Rep Max Back Squat+1 Rep Max Shoulder Press+1 Rep Max Deadlift =Crossfit Total

Good Luck!

Tuesday 11/21/2011

1. Row 700m
2. CF Warm Up
3.Strength/Skill
Ring Rows 3x10
4. W.O.D.
25 Wall Ball
Broad Jumps to opposite side
Run Back
20 Wall Ball
Broad Jumps to opposite side
Run Back
15 Wall Ball
Broad Jumps to opposite side
Run Back
10 Wall Ball
Broad Jumps to opposite side
Run Back
5 Wall Ball
Broad Jumps to opposite side
Run Back
3,2,1, Go!

Thursday 11/17/2011

1. Speed Ladder
2. CF Warm Up
3. Skill/ Strength-Back Squat Correction
4. WOD
4 Rounds
5 Pull Ups
10 Front Squats
20 Box Jumps

Tuesday 11/14/2011

1. General Warm Up-Speed Ladder
2. Squat Warm Up(2 Rounds of 10)
3. Skill/Strength-Squat Correction/Back Squat Intro and Practice
4.W.O.D
   3 Rounds
Row 300m
10 DU(OR 30 Singles)
20 Sit Ups

11/14/2011-Sunday Funday

Team Relay

Thursday 11/10/2011

Fitness Test!!

2 Min AMRAP of each of the following

1.HR Push Ups
2.Anchored Sit Ups
3.Air Squats

4 .200 meter Row

1.Shoulder Mobility Drillls
2. General Warm Up-5 Min DU
3. Specific Warm Up-2 Rounds of 10(OH Squats, Kipping Pull Ups, GHD Sit Ups, Push Ups)
4. Strength/Skill
5rounds of 5 OH Squats
5. W.O.D.
5 Rounds
10 Burpees
Suicide Sprints

1. Warm Up-Row 500m
2. Hip Mobility/Flexibility Drill
3.Skill/Strength Deadlifts 7x5
4. W.O.D.
20 kb Swings
5 Box Jumps
15 kb swings
15 box jumps
5 kb swings
20 Box Jumps