Wednesday – WOD

November 30, 2010

Five rounds for time of:

15 box jumps, 24/20″
20 kettlebell swings, 1.5/1 pood
25 double-unders

Post time to comments.

Nate grinds through a log C&J and Farmer's walk medley.

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Tuesday – WOD

November 29, 2010

A1. Shoulder press, 5-3-1 (+); 3:00 rest
A2. Dumbbell external rotations, 3 x 8-10/arm, 3010; 3:00 rest

+

12-9-6-3 of:
L pull-ups
Handstand push-ups

Post loads, reps, and time to comments.


Monday – WOD

November 28, 2010

A. Deadlift, 5-3-1 (+)
B. Squat clean & jerk, build to heavy single in 10:00
C. Row sprints, 5 x :45; 1:15 rest

Post results to comments.

Operator CrossFit

Congratulations to our friend Josh Cook, who opens the doors to Operator CrossFit in Port St. Lucie, FL today.


Sunday – Recovery

November 27, 2010

No yoga today – stretch, relax, eat well, and take a nap.


Saturday – WOD

November 26, 2010

“Jackie”

1000m row
50 thrusters, 44/33 lbs.
30 pull-ups

Post time to comments.


Friday – WOD

November 25, 2010

A. Back squat, 3-3-3 (+)
B1. Hang power clean, 5 x :30 AMRAP @ 95/65; :30 rest
B2. Ring dip, 5 x :30 AMRAP; :30 rest
C. Glute-ham sit-ups, 50 total @ 2020; break as needed

Post notes to comments.

Weighted bear crawls.


Thursday – Make-up/Skill/Rest

November 24, 2010

Happy Thanksgiving, and be sure to take full advantage of the feast. Eat, nap, repeat…

Post work and results to comments.

Jun holds on for a gym-best 4:27 front leaning rest.

Thursday: open gym from 11:30-1:00
Friday: open gym from 11:00-1:00