"Jeremy"

“Jeremy”
21-15-9 reps:
- Overhead Squat (95/75)
- Burpees

Tabata Your Weight

Tabata the following:
- Back squats (body weight)
- Dips
- Pull-ups
- Dive-bombers

8 rounds each, keep track of your reps per round!

"Little Murph"

"Little Murph"
Because I'm fat and slow after Thanksgiving.

For time:
- run 400m
- 50 DB rows each arm (50/30)
- 100 push-ups
- 150 squats
- run 400m

"Push-Up Ladder"

HAPPY THANKSGIVING EVERYONE!!!

STRENGTH
Back squats: sets of 5

CONDITIONING
"Push-Up Ladder"
For reps: do 1 push-ups the first minute, 2 the second minute, etc until you cannot fit that many push-ups in that minute.

CONDITIONING
In teams of two, with only one partner working at a time, complete rounds of 50, 40, 30, 20 and 10 reps for time of:
- DB Swings (55/35)
- Pull-Ups

Rest 3 minutes before completing rounds of 50, 40, 30, 20 and 10 reps for time of:
- Thruster (95/65)
- Hand-Release Push-Up

"7 Minutes in Heaven"

STRENGTH
- Overhead Squats: sets of 5

CONDITIONING
"7 Minutes in Heaven"
For reps:
- 1 minute plank
- 1 minute bench jumps
- 1 minute plank
- 1 minute walking lunge
- 1 minute plank
- 1 minute burpees
- 1 minute plank

Bear Complex

"Bear Complex"
Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round.

Do 5 rounds increasing the load per round:

- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press

STRENGTH
- Deadlifts: find a max!

CONDITIONING
"Just a Quickie"
AMRAP in 10 minutes:
- 15 squats
- 10 sit-ups
- 5 push-ups

Solecki's Filthy Fifty

"I find that people who workout because they hate the way they look or their body may have dramatic results in the beginning, but it never lasts and they won't be truly happy. Learn to LOVE working out! Learn to love the anticipation of knowing you are going to push yourself out of your comfort zone. Learn to enjoy the feeling of satisfaction and pride that comes from knowing that you just gave everything you had; a true sense of accomplishment. If you can learn to love yourself and working out...you will be amazed by the results that you can have."
- Marsha @ Strong Is The New Skinny

Solecki's Filthy Fifty
50 of each for time:
- deadlifts (95/75)
- push-ups
- bench jumps
- clean & jerks (65/45)
- pull-ups
- burpees
- leg switches
- sit-ups
- inverted rows
- med ball slams
- dips
- double-unders
- plate overhead press (25/10)

STRENGTH
- Cleans: find your max effort

CONDITIONING
Tabata the following:
A: DB thrusters (40/25)
B: Side planks R-arm on even #’d rounds, L-arm on odd #’d rounds
C: Burpees

STRENGTH
- Bench Press: find your max effort!

CONDITIONING
In teams of 2-3, complete:

Five rounds for time of:
- 15 partner deadlifts
- 20 box jumps (alternating reps)
- 25 buddy bull-ups

WOD for Warriors

Special event for Veteran's Day today!

Meet at 3:00 per usual then we will carpool over to Bulldog CrossFit in Forest Park.

The Situation:

A divide exists between military veterans and the civilian community. With the fighting force consisting of only 1% of the country's population, that divide is growing. This fact is damaging to Veterans as they attempt to reconcile their lives as they exit the military, and face a population that does not understand their experience. Team RWB, and WOD for Warriors, aims to bridge that divide.


The Mission:

Conduct WOD for Warriors on Veterans day to further connect the Crossfit community with veterans. In addition, show support for their service and sacrifice by honoring them on this day (11.11.11), set aside by Congress, for that specific purpose.

We want to provide a tough, team oriented, meaningful WOD that the Crossfit community can really sink their teeth into and be challenged by. Team RWB's model of advocacy is all about partnering Soldiers and Civillians, and growing these bonds by fostering meaningful friendships. By executing a Team WOD, we emphasize this source of strength; community.


The WOD:

11 Rounds:
11 Exercises
11 Reps each
to be executed in 2 person teams

1- Burpees
2- Tuck Jumps
3- HSPU - buddy holds feet
4- Ring dips
5- Sit-ups
6- Air Squats
7- Deadlift (135/95)
8- Pullups (any type)
9- Press (45/25 plates)
10- Jumping Lunges
11- 11 meter fireman's carry

A two person team will have one member working at all times. #1 begins with burpees, once complete, #2 executes tuck jump, once complete, #1 executes HSPU while #2 holds feet, then #2 executes Ring Dips, and so forth. Since there an odd number of exercises, the second time through, #2 will start burpees, #1 will do tuck jumps, etc. The idea is a quick and even work-rest cycle, high intensity, giving it our all to honor our Veterans, and improving our ability to move more further faster!

STRENGTH
- Push Press: find your heaviest set of 3

CONDITIONING
5 rounds for time:
- 9 DB swings (70/55)
- 9 bench jumps

"The Grok Throwdown"

"The Grok Throwdown"
3 rounds for time:
- 200m partner carry - piggyback
- 200m partner carry - fireman
- 200m partner carry - bridal
- 30 second plank-for-two

Special event for Veteran's Day this Friday!

Meet at 3:00 per usual then we will carpool over to Bulldog CrossFit in Forest Park.

The Situation:

A divide exists between military veterans and the civilian community. With the fighting force consisting of only 1% of the country's population, that divide is growing. This fact is damaging to Veterans as they attempt to reconcile their lives as they exit the military, and face a population that does not understand their experience. Team RWB, and WOD for Warriors, aims to bridge that divide.


The Mission:

Conduct WOD for Warriors on Veterans day to further connect the Crossfit community with veterans. In addition, show support for their service and sacrifice by honoring them on this day (11.11.11), set aside by Congress, for that specific purpose.

We want to provide a tough, team oriented, meaningful WOD that the Crossfit community can really sink their teeth into and be challenged by. Team RWB's model of advocacy is all about partnering Soldiers and Civillians, and growing these bonds by fostering meaningful friendships. By executing a Team WOD, we emphasize this source of strength; community.


The WOD:

11 Rounds:
11 Exercises
11 Reps each
to be executed in 2 person teams

1- Burpees
2- Tuck Jumps
3- HSPU - buddy holds feet
4- Ring dips
5- Sit-ups
6- Air Squats
7- Deadlift (135/95)
8- Pullups (any type)
9- Press (45/25 plates)
10- Jumping Lunges
11- 11 meter fireman's carry

A two person team will have one member working at all times. #1 begins with burpees, once complete, #2 executes tuck jump, once complete, #1 executes HSPU while #2 holds feet, then #2 executes Ring Dips, and so forth. Since there an odd number of exercises, the second time through, #2 will start burpees, #1 will do tuck jumps, etc. The idea is a quick and even work-rest cycle, high intensity, giving it our all to honor our Veterans, and improving our ability to move more further faster!

STRENGTH
- Overhead squats: find your heaviest set of 3

CONDITIONING
5 rounds for time:
- 5 wall climbs
- 10 toes-to-bar
- 20 side-jumps over bench

"Jersey Shore Fist Pump"

Special event this Friday!

The Situation:

A divide exists between military veterans and the civilian community. With the fighting force consisting of only 1% of the country's population, that divide is growing. This fact is damaging to Veterans as they attempt to reconcile their lives as they exit the military, and face a population that does not understand their experience. Team RWB, and WOD for Warriors, aims to bridge that divide.


The Mission:

Conduct WOD for Warriors on Veterans day to further connect the Crossfit community with veterans. In addition, show support for their service and sacrifice by honoring them on this day (11.11.11), set aside by Congress, for that specific purpose.

We want to provide a tough, team oriented, meaningful WOD that the Crossfit community can really sink their teeth into and be challenged by. Team RWB's model of advocacy is all about partnering Soldiers and Civillians, and growing these bonds by fostering meaningful friendships. By executing a Team WOD, we emphasize this source of strength; community.


The WOD:

11 Rounds:
11 Exercises
11 Reps each
to be executed in 2 person teams

1- Burpees
2- Tuck Jumps
3- HSPU - buddy holds feet
4- Ring dips
5- Sit-ups
6- Air Squats
7- Deadlift (135/95)
8- Pullups (any type)
9- Press (45/25 plates)
10- Jumping Lunges
11- 11 meter fireman's carry

A two person team will have one member working at all times. #1 begins with burpees, once complete, #2 executes tuck jump, once complete, #1 executes HSPU while #2 holds feet, then #2 executes Ring Dips, and so forth. Since there an odd number of exercises, the second time through, #2 will start burpees, #1 will do tuck jumps, etc. The idea is a quick and even work-rest cycle, high intensity, giving it our all to honor our Veterans, and improving our ability to move more further faster!

STRENGTH
- Deadlifts: find your heaviest set of 3

CONDITIONING
"Jersey Shore First Pump"
3 rounds for time:
- 12 R arm thrusters (45/25)
- 9 burpees
- 12 L arm thrusters (45/25)
- 9 burpees

"Helen"

STRENGTH
- Bench Press: find your heaviest set of 5

CONDITIONING
"Helen"
3 rounds for time:
- run 400m
- 21 DB swings (55/35)
- 12 pull-ups

STRENGTH
- Front Squats: find your heaviest set of 5

CONDITIONING
AMRAP in 12 minutes:
- 3 DB press (R arm)
- 5 DB push press (R arm
- 3 DB press (L arm)
- 5 DB push press (L arm)
- 10 DB swings
- 20 walking lunges

Use 15-20% of bodyweight for scaling.

"Activation"

Crossfit Games 2008 Inspirational video | Break.com

The girl in the above video is Kallista Pappas, and at age 14 she was the youngest person ever to qualify for the CrossFit Games. The event in the video is 30 clean & jerks for time at 100lbs, and she only weighed 103lbs. She didn't win, in fact she came in last. But the crowd and other competitors yelled and cheered more for her than they did for the person who came in first. An amazing display of grit, determination, and physical and mental toughness.

STRENGH
- Overhead Squats: find your heaviest set of 5

CONDITIONING
"Activation"
For 4 rounds hold each position for 1 minute:
- active wall sit
- plank
- dip press out
- chin-over-bar
- rest

We last did this one on September 14, 2011.

"Annie"

STRENGTH
- Push Press: find your heaviest set of 5

CONDITIONING
"Annie"
50-40-30-20-10 reps for time of:
- double-unders
- sit-ups