WOD

3 Rounds for time of:
25 goblet Squats 24k
20 Push ups weighted 45/25lbs
Run 200 m ( hydrant and back) or row
Post time to comments:

Rest Day

Rest Day

WOD

Complete 6 rounds for time of:
15 reps of Hang Cleans
15 reps of Toes to Bar
Row 200m
Post time to comments:

WOD

Happy Thanksgiving


Complete as many reps as possible in 10 minutes of:
10 push ups
20 Squats
Post reps completed to comments.

WOD

Complete for time 
10-9-8....3-2-1 reps of:
Turkish Get ups 16k kettle bell
Pull ups
Box Jumps
Post time to comments:


Lee Fraser.

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"Virtuosity 12: Reconnecting" - CrossFit Journal [article]

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"Coke Had Role in Anti-Obesity Group, Emails Show," U.S. News.
Post thoughts to comments.

WOD

Complete 4 rounds for time of:
15 Thrusters 95/65lbs
10 Toes to Bar
5 Burpees over Bar
Post time to comments:
Compare to: 150527

[medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit Morristown, CrossFit Hawaii, CrossFit Soul Miami, CrossFit Jääkarhu, CrossFit Max Effort, CrossFit Glasgow, Reebok CrossFit Officine, Reebok CrossFit 09, CrossFit Herzliya, Reebok CrossFit MeWellness, CrossFit Long, Jauria CrossFit, CrossFit Cidade Jardim.
CrossFit Level 2 Certificate Courses: CrossFit SS, CrossFit TNT, CrossFit Getafe Capital Sur, CrossFit Rocks.
CrossFit Kids Courses: CrossFit Columbus, Cape CrossFit.

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"Label You Unforgiven" - CrossFit Journal [article]

WOD

Complete as Many Rounds as Possible in 12 minutes of:
5 Toes to Bar
Run 200m
10 Toes to Bar
Run 400m
15 Toes to Bar
Run 600m
20 Toes to Bar
etc...
Post level completed
Compare to: 150619

Rest Day

Rest Day

WOD

As Many Rounds as Possible in 15 minutes of:
3-6-9 reps of:
Overhead Squats 95lbs/65lbs
Burpees
Post the number of rounds completed to comments:
Compare to:150407

WOD

3 Rounds for time of:
Run 800m
7 reps of Deadlift 275lbs
20 KB Thrusters 10R/10L 1.5pood
Post time to comments:
Compare to: 150420

WOD

Complete 5 rounds for time of:
15 reps of kettle bell swings 16k
20 reps of push ups
25 Squats

WOD

10 rounds
Hang Clean (squat as always)
Every minute perform 3 rep increase the load each round with max effort on last set.
Start at 60% 1 rep max
Post loads to comments:
Compare to: 150914


[medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit Strong, CrossFit Verve, CrossFit St Louis Park, CrossFit Silicon Valley, 810 CrossFit, CrossFit SpearHead, CrossFit Laval, CrossFit Da Vinci, CrossFit Parioli, CrossFit Lisses, CrossFit Rocks, CrossFit Ten500, CrossFit Long, CrossFit Posto 9.
CrossFit Level 2 Certificate Courses: CrossFit Atlanta, CrossFit Morristown.
CrossFit Competitor Courses: CrossFit B23, CrossFit Officine.
CrossFit Kids Course: I AM CrossFit Coconut Grove.

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"Solving Problems With a Warning Label" with Coach Glassman at Rally Stop No. 5 - [video]

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"Muscle-up Progression" from the CrossFit Level 1 Trainer Course - [video]

WOD

Complete 4 Rounds for time of:
Run 500m
6 Power snatch 95 lbs/65lbs
21 Front Squats w/ Sandbag
Post the number of round to comments:
Compare to: 150821

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"Living the Dream in Chile" - CrossFit Journal [video]

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Greg Glassman on "Exercise is Medicine" - [video]

Rest Day

Rest Day

WOD

Every Minute on the Minute complete (EMOM)
2 Overhead squats
Increase the load at 3,5,7,9 rounds
Post loads to comments:


Zane at CrossFit Wichita Falls.

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"Sugar is a Toxin" with Coach Glassman at Rally Stop #2 - [video]
"Bring the Fight" - CrossFit Journal [article]

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"ESPN layoffs will gut the network's production staff," The Washington Post.
Post thoughts to comments.

WOD

"Brian Walker"
For time:
Run 800m
3 rounds of:
25 pull ups
33 knees to Elbows
12 Ground to Overhead (115/75lbs)
Run 800m
Post time to comments:
Compare to 130703

 

Sgt. Brian Walker was killed in action on May 13, 2012 when his vehicle was hit by an IED while serving as military police with his airborne unit in Afghanistan.  Brian is survived by his wife Ashley Walker and their families. Brian loved the outdoors and fitness, his man-dog Scooby-Doo and his cat Abigail. He was born March 3, died at age of 25, favorite number was 33, and was married to the love of his life on 12/11/10. We honor you today, Brian-- you are loved and missed. Energie Rx CrossFit