Expeditions:

Skill:

• Row 4 x 200m

Rest to recovery between efforts.  All out sprint.

Workout:

3 Rounds of:

• 30 Wall Balls @ 20/14 lbs*
• 30 Seconds Rest per penalty

*  Every time the ball hits the ground or misses the wall, 1 rope climb penalty (sub: 3 rope get-ups) .  Note that if you catch and hold the ball between reps a penalty is not enforced. Finish each set of wall balls before starting penalty rope climbs. Rest begins after rope climbs.  Post time to complete and number of rope climbs to comments.

Rest Day!

Expeditions:

Skill:

• 3×5 Skin the Cat on Rings or Bar*

*modify to comfort level

Workout:

3 Rounds of:

• 20m Handstand Walk
• 10 Ring Dips
• 25 Sit Ups

Expeditions:

From CrossFit.com (2011.12.07):

“Wood”

5 Rounds for time of:

• Run 400 meters
• 10 Burpee box jumps, 24″ box
• 95 pound Sumo-deadlift high-pull, 10 reps
• 95 pound Thruster, 10 reps
• Rest 1 minute

Post time to complete to comments.

Enlarge image

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

EXPEDITIONS:

3 Rounds for time of:
20 unbroken double unders
15 wall balls @ 20/14 lbs
10 toe to bars

Post time to complete to comments

Expeditions:

“Vince’s Birthday Pyramid”

Wear a bandana headband if you’ve got it!

• 5 Handstand Push Ups
• 10 Deadlifts @ 50% 1RM
• 15 Toes-to-Bar or Knees-to-Elbows
• 20 Box Jumps @ 24/20”
• 25 KB Swings @ 1.5/1.25 Pood
• 30 Wall Balls @ 20/14 lbs

Work your way up to the wall balls, then back down. Post time

Expeditions:

Strength:

• Tabata Push Ups

Workout:

4 Rounds for time of:

• 12 Back Squats @ 50% 1RM
• 12 Chest-to-Bar Pull Ups

10 Minute Time Cap.  Post time to complete to comments.

Expeditions:

• Complete 5 Presses @ 90%, rest as needed between reps.

Then, with the same weight -

3 Rounds of:

• Max Effort Push Jerk
• Max Effort Front Squat

Rest to recovery between rounds.  Untimed.  Post weight used and reps completed to comments.

Expeditions:

Strength:

• Back Squat 5×3 @ 85%

Workout:

“Isabel”

• 30 Snatches @ 135 lbs*

*Can be Power or Squat, but must be a snatch, no clean and jerks. Compare to: 2010.08.25

Expeditions:

Strength:

• Back Squat 5×3 @ 85%

Workout:

AMRAP in 20 min:

• Row 250m
• 25 Push Ups

From CrossFit.com on 2011.12.03.  Post rounds/reps completed to comments.

Expeditions:

“Tabata This!” for LeAnne’s Birthday!

• Tabata Row
• Rest 1 Minute
• Tabata Squat
• Rest 1 Minute
• Tabata Pull-Up
• Rest 1 Minute
• Tabata Push Up
• Rest 1 Minute
• Tabata Sit-Up

Score is the lowest round of each exercise.  Add score for each exercise together to get score for WOD.  Score on row is calories.

Post score to comments. Compare to 2011.07.14

Rest Day;

We wish you a very merry Merry Christmas!

Expeditions:

Strength:

• Find 1 RM Turkish Get Up

Workout:

10 Minute AMRAP of:

• Inchworm Pushup Wall-to-Window
• 30 Second Sprint on Rower
• Broad Jump Wall-to-Window
• 30 Second Sprint on Rower

Post time to complete to comments.

Expeditions:

• Back Squat 3-3-3-3-3-3

Post loads attempted to comments. Compare to 2011.06.06