Tomorrow morning we will meet at the Elementary School for a workout at 0800.

30 double unders
50 lunge steps
25 Situps
25 Box Jumps

3 rounds for time

I had planned on doing this one on Saturday, but I will be out of town for a wrestling tournament.  

Go Wolves!!!

"12 Days of Christmas"

1 - 100 meter run

2 - Pistols (1 leg = 1 rep)

3 - Handstand push ups (sub 30 second handstand hold)

4 - Pull ups

5 - Burpees

6 - KB Swings

7 - Air squats

8 - Box Jumps 24/20

9 - Games pushups

10 - Front Squats 95/65

11 - Hang Power Cleans 95/65

12 - Push press 95/65

This workout is done just like the song.  1 - 100 meter run, then 2 pistols and 1 100 meter run, then 3 handstand push ups, 2 pistols, 100 meter run, then 4 pull ups, 3 handstand push ups, 2 pistols, 100 meter run.......

Plan on getting in there and getting started quick...this one is going to take a while.  

15 Deadlifts 155#/115#

15 Games push ups

15 Box jumps, 24"/20" box

5 rounds for time

40 burpees
100 double unders
100 kettle bell swings 53/35
40 burpees

1 round for time

12 overhead squat 95/65
12 bent over barbell row 95/65
Run 800 meters

2 rounds for time

Crossfit total:

1 back squat
1 push press
1 dead lift

As heavy as possible...let's see some ladies break the 500 lb mark....

Our prayers go out for the families affected by the school shooting in Conneticut. 

Pick a partner for this one....

50 Burpees for time..... with a catch

Burpees can not be performed until your partner has the weight in the overhead position.

Mens weight 95#
Womens weight 65#

then....

50 Thrusters for time

Can not be performed unless your partner is in the front plank position...

same weight....

One round for time.

5 box jumps 24/20

5 toes to bar

5 burpees

amrap 18 minutes

 

10 hang snatch 115/75#
Run 200 feet

5 rounds for time

This looks like an all out sprint.  Find a fast pace, and hold it. 

WOD for Tuesday morning

10 Overhead Squats  65/45#
30 Double Unders
Run 400 meters

3 rounds for time

7 Deadlift  185/155
30 Airsquats
7 Handstand pushups

4 rounds for time.

I'm copying this from another site, because I think it's applicable.  Please don't be offended by the language.  ;)

5 Ways To Stay Motivated

ESSAYS | DECEMBER 7, 2012 BY LISBETH | 2 COMMENTS

It seems every other blog or magazine has “motivational tips” this time of year:ways to keep you on the straight and narrow when all you want to do is curl up in some flannel pjs and eat mac cheese and pie while watching “Hoarders” or “Some Other Whacked People Show” until June or July.

The trouble with these tips? They’re usually bullshit. A bunch of feel-good words that you can’t remember ten minutes after you read them. They’re literary carbs — they taste good going down but don’t fully satisfy your hunger and — guess what? — now you’re a little sleepy too.

So, instead, we’re going to give you Five No-Bullshit Ways to Stay Motivated:

1.) Stop reading bullshit! If it sucks, put it down! Scroll by. Life’s too short to put crap between your ears.

2.) Keep fucking going! Go to the gym almost every day. Rest when you need to. You know that, so do it.

3.) Kick yourself in your own ass. Stop feeling sorry for yourself. “Waah waah waah. My life is hard. I’m so busy. I have so much to do.” Guess what? So does everybody else! And some people are doing their stuff with cancer or a couple of fewer limbs than you. Stop bellyaching and snap your own shit up!

4.) Don’t hang around with losers. We’ve been over this before: you are who you spend time with. Think about it.

5.) Expect more of yourself. I first heard Denise Thomas yelling this at a trainee in an L1 seminar. They were in the middle of some horrid WOD and the dude let his form slip and squatted like a dog laying a nasty pile in the backyard. “Expect more of yourself!” He fixed his form and pressed on. So should you.

Now, I could end this with some photos of flowers and some words about love and kindness, but a group hug and a round of Kumbaya aren’t going to help you stay off the couch and your ass. Daylight is burning, baby! Stop reading and go do. Now.

"The Kitchen Sink"

20 Wall ball shots, 26 pound ball
20 Sit-ups 
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders 
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

It sounds like Kirby and Michelle can let us in at 07:00.  Let's get in and get it done.  We have wrestling in Hurricane tomorrow for most of the day.  Go Wolves!!!

5 Rounds for time of:

Run 400 m
3 rds of Cindy (5 pull-ups, 10 push-up, 15 squat)

50 Back squats 45#
Run 200 meters
40 Back squats
Run 200 meters
30 Back squats
Run 200 meters
20 Back squats
Run 200 meters
10 Back squats
Run 200 meters

1 round for time

then

2 minutes front leaning rest

I've been saving a special one that I want to try.  It's brutal.  I'm thinking a Saturday WOD this week.  I'm not sure that we can get 'er done in under an hour.  Let me know if you're in or out for a workout on Saturday.

50 Double unders
10 Push jerk 155/105

1 minute rest between rounds

5 rounds

10 Burpees
1 Snatch each hand L&R  70/45#
9 Burpees
2 Snatch each hand L&R 70/45#
8 Burpees
3 Snatch each hand L&R 70/45#
7 Burpees
4 Snatch each hand
........
2 Burpees
9 Snatches each hand L&R 70/45#
1 Burpees
10 Snatches each hand 70/45#

1 round

Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18's Walking lunge 100 ft. 15's Walking lunge 100 ft. 12's Walking lunge 100 ft. 9's Walking Lunge 100 ft. 6's