Run 200 m
15 hang squat clean – 95/65
20 Push-ups
Run 200 m
12 hang squat clean – 95/65
20 Push-ups
Run 200 m
9 hang squat clean – 95/65
20 push-ups
Run 200 m

1 round for time

I think this is true for all of us.  Did you guys know that Natalie power cleaned 95lbs a couple days ago and Michelle Shimbeck did a pull up?  Kirby is getting the hang of double unders and it's only a matter of time until he gets them consistently. 

We are getting toward the end of the year.  Start thinking about short term goals (3 months or less) and long term goals (1 year) for this next year.  Challenge yourself to do something awesome! 

In teams of 2 -

5 Burpees
10 Airsquats
15 Situps

20 minute AMRAP

Person 1 does the burpees, person 2 does the airsquats, person 1 does the situps, person 2 does the burpees, person 1 does the airsquats, person 2 does the situps.  Max rounds in 20 minutes.  FYI - the SWAT guys did this one this morning and got 28 rounds.  Let's see if we can top it. 

25 hand release push ups
100 double unders
20  hand release push ups
100 double unders
15 release push ups
100 double unders
10 hand release push ups
100 double unders
5 hand release push ups
100 double unders

For Time

10 Push Jerk 115/85
10 Toes to bar
20 Double unders
Run 400 meters

3 rounds for time

2 bear crawls
4 situps
6 air squats
8 burpees
10 double unders

5 rounds for time

7 Front Squats 135/95#
7 Hand release push ups

7 rounds for time

Power clean

3-3-3-3-2-2-2-2-1-1-1-1

For Load

7 am ish...or 8 ish...or whenever we can get in.

Thanksgiving morning at 0800.  Bring a friend.

Filthy 50

Two sets for times of:

25 Push-Ups with Hand Release
15 Power Snatches (95/65 lbs.)
30 Thrusters
400 Meter Run

*Rest 2 minutes

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

12 Thrusters  75/55#
9 Toes to bar
Run 200 meters

7 rounds for time

…

When you find your life has changed in a number of ways because you CrossFit, do you ever wonder if the same is true for others? When I read this set of lessons from one of my favorite blogs, AndreAnna’s Life As A Plate, figured I wasn’t the only one who saw changes and I could relate to what she says about the carry over of those lessons and changes into your ‘real life’. See what you think …

1) Finish.
If you start something, finish it. (Unless it’s a bad book, got no time for bad books.) No matter how tough the workout, no matter how tired you are, no matter what that little voice inside your head is yelling at you, FINISH. Finish what you start. In the gym, in your house, in your relationships. Don’t give up when it gets hard.
2) Take a Break.
It’s okay to rest. It’s okay to take time off from the gym to heal a sore muscle or an injury. It’s okay to leave the dishes in the sink for an extra hour because you want to finish a book. It’s okay to turn down invitations to dinner parties if you want a night at home of if your plate is too full.
3) Go Easy on Yourself.You will have good days. You will have days so shitty, you’re imagining it over before it’s even noon. You will have days where you hit a PR on a mile run, or a lift you’ve been struggling with and days you can barely put one foot in front of the other. We are human. Each day is different than the last. What we eat, how we sleep, hormones, mood, life – they all affect us day-to-day and what combination one day can make for awesome achievements can shank you in the shower the next day.
4) One at a time.When there’s a giant pile of crap to be done, it’s easy to feel overwhelmed. I’ve tried really hard to internalize something a trainer once told me when looking at an insurmountable WOD full of squat-clean-thrusters. “One a time. Just do one at a time.” And you know what? You will eventually finish. The WOD. The laundry/dishes/deadline/cleaning/errands. Just in time for a new pile to accumulate, but it will end. I can promise you that.
5) You will say shit that you swore would never come out of your mouth.Case in point: “I watched your snatch today from across the room. It looked super clean!” “Clean up the family room or you owe me 20 burpees!” “Yeah, I’m an athlete.” “I climbed a rope.” “I ran 4 miles through 20 obstacles today. I can handle arranging my shoe walk-in.” “Please do not use the cat as a kettlebell”
6) Setbacks happen.
Whether it’s an illness, surgery, or just a bad week, you will fall behind from where you are. It’s okay to take three steps forward and two steps back. It can be your lifting at the gym or your clean-eating regimen. A journey isn’t meant to be run on marathon feet. It’s a slow, steady, crawl with blisters.
7) Be Humble.
There is always someone faster, stronger, better. As soon as you think you’re good at something, someone will smoke your ass. But if you’re humble and you accept your place in the great world of average, the day will come when you will be The Mom Who Kicks Ass or The Friend Everyone Loves or The Chick Who Rowed a 1:42 500m. And with humility (since you remember oh-so-clearly what the bottom of the barrel looks like.)

20 Shoulder to Overhead - 135/95
Run 200 meters
15 Shoulder to Overhead
Run 400 meters
10 Shoulder to Overhead
Run 600 meters

500 meter run
20 snatches 75/55#
15 wall walks
20 snatches 75/55#
500 meter run

1 round for time

3 Burpees
6 Sit ups
9 Air squats

EMOM for 22 minutes

8 deadlifts 225/185#
16 burpees
400 m run

3 rounds for time

10 minutes to build to a heavy back squat.

Then....

10 Thrusters  75/55
1 Pullup
9 Thrusters
2 Pullups
8 Thrusters
3 pullups
.........
.........
1 Thruster  75/55
10 Pullups

5 Hang Power Cleans 135/95
40 steps overhead weighted walking lunges 45/25
400 meter run
40 steps overhead weighted walking lunges 45/25
5 Burpees

3 rounds for time

Run 200
15 burpees
10 hang power snatch 95/65

5 rounds for time

21-15-9

Deadlift 185/135
Handstand pushups

We are going to spend 5-10 minutes working on pull up techniques.  Then do the WOD.

10 Goblet Squats  70/55
10 Toes 2 Bar
20 Double Unders

3 Rounds for time

10 Ground to Overhead  135/95#
10 burpees
Run 400 meters

4 rounds for time