Monday 28, November 2011

"Santora"

Three rounds for reps of: 155 pound Squat cleans, 1 minute 20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute 245 pound Deadlifts, 1 minute Burpees, 1 minute 155 pound Jerks, 1 minute Rest 1 minute

Post total reps completed to comments.


U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.

Sunday 27, November 2011

Ewwwwww this is not pretty.

3x
1000m row
30 thrusters 20kg
30 pull ups

Saturday 26, November 2011

Jeez Louise we are running today....

Team of two for this one.

2000m run
50 push ups
Flutter kicks (you flutter kick till partner done with push ups and switch)
1600m run
40 push ups
Flutter kicks
1200m run
30 push ups
Flutter kicks
800m run
20 push ups
Flutter kicks
400m run
10 push ups
Flutter kicks
And
Time!!!!

Friday 25, November 2011

Day after, let's burn some turkey off.

Two classes only 10&4

Team WOD - compliments of Gene

4 person team 20 min AMRAP

400m run
Push ups
Sit ups
Squats

One person runs, the other three do the movement until the runner comes back - and switch.

Thursday 24, November 2011

It's our annual T-day WOD

Turkey Twins!!!

1 class only at 6:30am

Wednesday 23, November 2011

Skill:

Pull ups

Strength:

Deadlifts
5-5-5-3-2-5

Metcon:

5x
10 overhead kettlebell sit ups 20/16kg
10 kettlebell swings 32/24kg
10 kettlebell SDHP 32/24kg
20 double unders

Tuesday 22, November 2011

Skill:

Pull ups

Strength:

Strict press
5-5-5-3-2-5

Metcon:

1.5 mile run - AS FAST AS EVER!!!!

Monday 21, November 2011

The week of Thanksgiving.

Have you thought about what your thankful for lately? I think sometimes we forget to stop and think about everything and everyone that helps us make our lives what they are.

I am thankful for so many reasons, people, things, in my life - but I want to take a quick moment to say to all of you how thankful I am that you have put your spirit of health and fitness in the care of BattleBorn CrossFit.
I am thankful for my amazing.coaching staff.
I am thankful for my FAMILY of members.

Thank you guys, I love you all!!!!


Skill this week is pull ups! All kinds, work on killing, strict, weighted, butterfly, you name it work on it.

Strength

Back squats
5-5-5-3-2-5

Metcon:

50 dead hang pull ups
100 air squats

* score is number of rounds to complete pull ups and total time.

(Mine was at least 15+ rounds - I was so impressed with my start too.)