5-4-3-2-1  Weighted pullups

Then

10-9-8-7-...3-2-1

Deadlift (bodyweight)
Situps
KB Swings  53/35

10 minute time cap #bettermoveyoass

Run 400 meters
15 pull ups
30 KB Swings

Rest 2 minutes  (long rest - run fast!!)

4 rounds for time.

7 Dumbbell thrusters  45/25
1 Rope climb

7 rounds for time

10 front squats 115/75#

10 kettlebell swings 53/35#

10 box jumps 24/20#

7 rounds

10 burpees
30 sit-ups
50 double unders

Rest 1 minute between sets

4 rounds for time

Because you get to rest, your pace should be faster than comfortable. Go wide open for as long as you can.

3-3-3

Heavy back squat

-----------------------------

Then:

In teams of two

12 man makers - pick a weight that challenges you.

25 Double unders

Run 400 meters

4 rounds for time

One partner does the man makers/one partner does the double unders - then switch each round.  Both partners run the 400 meters.  You cannot start the next round until both partners are in the building from the run.

Reebok CrossFit ONE Movement Demo "Man Maker"

I found this article on another site, and thought it was worth sharing.  I hope you guys enjoy it. 


Making Incremental Changes
Written by Zach Erick

Let me tell you a little story. One day, I woke up and I decided to be a distance runner. I had never ran more than a few miles at a time, had no idea how far I was supposed to run throughout the week, and knew nothing about proper running mechanics.

My first week training, I logged a whopping 30 miles. I was pretty much a distance running prodigy (in my head.) Meb Keflezighi had a new force to reckon with and his name was Zachary Erick. The second week, however, the wheels started to come off the carriage. My body felt like it was hit by a truck from the week prior. I was unable to recover over the weekend, and I had hamstrings tighter than a piano chord. I had to rest and recover the remainder of the week.

I was only in the second week of my most excellent training program, destined for greatness, and I already had to re-evaluate whether I’d be able to run in Boston that year!

Moral of the story: Incremental change is the key to success. Rome wasn’t built in a day and neither was Rich Froning’s bod. Whether it be your training program, diet, or lifestyle habits, you cannot wake up one morning and do a 180 on your current lifestyle. It should only be one degree at a time.

Take your diet, for example. One of the simplest, yet biggest, changes you can make to your diet is swapping out any sort of juice, soda, or “flavored” water, to JUST water. That minuscule change has a huge effect on your daily caloric intake, sugar intake, performance in the gym, as well as how you feel throughout the day. If you’re addicted to sugar-filled liquids and have a hard time cutting them out of your diet altogether, then slowly decrease the amount you drink throughout the day over the course of a few weeks. We wouldn’t want you going into relapse – waking up in some alley with a bunch of empty Dr. Pepper cans scattered on the ground and your pants missing.

Keep in mind as you continue your journey through fitness that the road to becoming physically fit is a marathon – not a sprint. I don’t care if you start the race at a snail’s pace as long as you’re going in the right direction. Small adjustments to diet, exercise, and working on mobility will lead to a massive change over time – as long as you stick with it. The ‘Look Good, Feel Good’ Challenge is a perfect example of incremental change. The LGFG challenge is not a “you have one week to lose 20 pounds, GO!” type of competition. The changes you see in our participants body composition are the result of small changes that ultimately have a profound effect over the course of nine weeks.

Whether you just started CrossFit, or you’re shooting for the Games this year, remember that anything worth having takes time. Stick with the program, progressively increase the amount of time you mobilize throughout the day (or whatever your goal is in the gym is), and piece by piece swap out a certain food that may not be so healthy for it’s better alternative.

"Good bye legs"

30 CTB Pullups
Run 400 meters
15 Thrusters 115/85
Run 800 meters
15 Thrusters 115/85
Run 400 meters
30 CTB pullups

10 minutes to work to a 1 rep max power clean


Then:

10 Push press  95/65
10 box jumps 24/20
20 air squats

Run 200 meters  (this should be paced at a fast run)  think sprint

4 rounds for time

60 double unders
30 wall balls 20/15
20 deadlifts 185/135

3 rounds for time

You have 3 minutes to complete
10 overhead squats 75/45
10 CTB pull-ups

You have 3 minutes to complete
12 overhead squats 75/45
12 CTB pull-ups

3 minutes to complete
14 overhead squats 75/45
14 CTB pull-ups

......

1 Power Clean  95/65
1 Ring Dip
1 Bar over burpee
2 Power clean 95/65
2 Ring Dips
2 Bar over burpees
3 Power Cleans 95/65
3 Ring Dips
3 Bar over Burpees
4...
4...
4...
5...
5...
5...
etc...

AMRAP 12 minutes

Score is total number of reps.

8 reps walking lunge 95/65
8 hand stand pushups - sub wall walks

4 sets of each - not for time

Then

50 pullups
25 squat cleans  155/115

1 round for time

How's everyones legs holding up?  We've been hitting it hard the last couple weeks, so todays WOD will be a nice break for everyone.  This is one of my favorite WODs because it's so many different movements and easy to keep track of.

"Dirty Thirty"

-30 Box Jumps 20″

-30 Jumping Pull-Ups

-30 KB Swings 53#/35#

-30 Walking Lunges

-30 KTE

-30 Push Press 45#

-30 Good Mornings 45#

-30 Wall Ball Shots 20#/15# - Guys shoot for 11' - Girls shoot for 10'

-30 Burpees

-30 Double Unders

10 Toes 2 bar
20 overhead weighted walking lunges 95/65
40 Double unders
80 kb swings 53/35
1600 meter run

1 round for time

On 9/11/2001 2,994 people were killed in the worst case of terrorism on United States soil.  Today is the anniversary of that act.  2,994 people is a lot of people - it's twice the population of the town that we call home.  I hope we never forget that there are people who would do us harm for no other reason then because we exist.  Today's WOD is in memory of all those Americans who lost their lives on 9/11.

09/11/2001

9 Rounds

11 Back squats 135/95

20 Sit ups

01 Rope Climb

If you can't do a rope climb, you can substitute 2 wall walks for the rope climb.  

4 rounds for time

Run 200 meters
5 deadlifts 225/185
10 handstand push ups

WOD: AMRAP 12 min.
6 push press 115/75
12 pull-ups
18 sit-ups

I Don't Look Good Naked Anymore

If this is you - let us help!!!

"Helen"

Three rounds for time:

Run 400 meters
21 Kettlebell swings (62/44)
12 Pull-ups

20 minute AMRAP

100 double unders
75 air squats
50 burpees
25 sit-up get ups (do a regular sit-up, then stand up onto your feet without using your hands)

For time

25 KB Swings 53/44
25 Thrusters 45/35
25 KB Swings 53/44
25 Thrusters 45/35


Rest 10 Minutes

EMOM for 10 minutes
15 Wall Ball Shots

Score is total wall ball shots

Sorry Trudy, I got busy at work and posted so late.

6 hand stand pushups
4 hang snatch 115/75
24 air squats

5 rounds for time

15 Squat cleans  115/75  or 135/95
10 Toes 2 bar
Run 400 meters

4 rounds for time