As many rounds and reps as possible in 8 minutes of:
3 Power Cleans @ 65% of 1 rep max
6 Toes to Bar
Strength: Bench Press 5 x 3
Compare SWOD and add loads to HERE
Cash Out: Max reps in 6 minutes of Partner Plyo Push Up Ladder 1-2-3-4-5……and so forth
Early Death Linked To Muscle Power-BBC
Alcohol: The Good & the Bad-Mark’s Daily Apple
We will resume regular schedule with CrossFit Kids/Big Dogs this week.
Schedule Change:
Effective today 11.26.12
Monday-Wednesday-Friday 5:45-6:45am Open Gym
Open Gym is where coaches will be participating in the workout. You must have been in our program for 3 months or have prior approval before attending open gym.
We will be hosting a nutrition seminar Tuesday, November 27th at 6:30pm. This will be free to all CFM members.
“If you complain about the world moving too fast, slow down.”~Mike Dolan
9 full +3+3 (70lb PC)
80lb x 5 BP
6 sets of Plyo pushups
8 Full + 3PC + 2TTB (135)
BP: 185/205/215/225/225
10 full +3 pc (165)
BP-205 x3 / 225 x 2
10 full (135 DL instead of PC)
BP – 85 x 5 (first time trying BP since injury)
9 Full + 1 (185)
BP 295/315/315/275/275
BP 95
WOD: 8 full + 1 PC (95 lbs)
9 rds plyo pushups w/ 45 plate
BP 85/95/95/95/100
WOD 8 full (75 lbs PC)
9 Full @ 205
BP: 245
9 full + 3 PC @ 185
275×2/285×1/295×2
8 full + 3PC +3 TTB (125)
10 rds plot
185/205/195/195/205 failed
12 full (70 lbs)
BP 95×5
10 full + 1 TTB
245/245/245/255/265
9 full @ 115
135/155/185/185/195
11 rounds of Plyo pushups
8 full + 3 PC + 2 TTB (85 lbs)
BP 105
8 full + 3 ttb (65)
8 full (145)
BP 205
11 full (205)
BP: 275/285×2/295×2
9 full (125)
9 full+3(135)
8 Full + 3 PC (75lbs)
BP: 90×5
BP 135/140/145/145/150(fail on 3rd rep)
9 full + 2PC(125lbs)
10 on PlyoPU Ladder
9 full+1 (155)
BP 205×3/215/225
9 Full (135lbs)
BP 185/205/215/215/225
11 on PlyoPU
9 Full +3 PC (65lbs)
BP- 85/85/85/90/90
9 PlyoPushups
11 Full (185lb)
BP-275×5
11 Full + 1clean (70lb)
BP :95/105/110/115 (fail)/110
9 full @155
BP 205,225,225,235,245
12rds plyo PU
95/95/95/100/100
8 full @85
8full (95lb)
BP 105
11 full + 3 PC (65lbs & sub abmat situps for TTB)
BP: 85/85/85/90fail/85
BP 55/85/95×3
8 Full + 1 Clean (75lbs and Ab Mat)
BP 225/235X2/245X2
WOD 10 full (95lb & SU)plus 3PC + 8SU
8 rounds of plyo PU