Five rounds for time of:
155 pound Thruster, 5 reps (go heavy, but modify wt. as needed).
5 Muscle-ups (sub 10 jump muscle-ups or 10 straightbar jump muscle-ups).
Run 400m (row 500m or .25 treadmill if too cold outside).
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Kelso and Amber are just a blur during a recent workout.

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Complete as many rounds in twenty minutes of:
75lbs./55lbs. Sumo Deadlift High Pull, 21reps.
Pull-ups, 12 reps
15% Hill sprints, 10th mile.

Dylan, Michael and Calub having some fun before the WOD.

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Fight Gone Bad style workout. 4 rounds.
Row for calories
Dumbell push press
Box jump
Kettlebell swing
Rest 30 seconds after 1st round, 60 seconds after 2nd round, 90 seconds after 3rd round.
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Prissy, Amber and Steph having some fun in the snow CrossFit style.

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Saturday O-lift session from 10-11am.
10 minutes Handstand push-ups, (sub seated shoulder press 45lbs.)
5 minutes Air Squats
2 minutes Pull-ups
1 minute Push-ups
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Indoor endurance work while the weather is cold by Jamie, Prissy, Pat and Amber.

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Back Squat 1-1-1-1-1-1-1 reps
Then:
Load 50-60% max effort and back squat every ten seconds for 5 minutes without racking the bar.
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Officer Matt Zastro and Dr. Hugh Black compare note before the workout.

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“Around the box”
Toes to bar, 20 reps
50lbs/20lbs. Slamball, 30 reps
Row, 500 meters
Push-ups, 50 reps
Hip extension, 50 reps
15% Hill sprints, 10th mile
20lbs./12lbs Wallball, 30 reps
15″ rope ascent, 3 reps
2 pood /1 pood Kettlebell swing, 30 reps
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Dina finally conquers the 20" box. Outstanding!

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400 meter run
50 Box jumps, 24″
400 meter run
40 Box jumps, 24″
400 Meter run
30 Box jumps, 24″
400 meter run
20 Box jumps, 24″
400 Meter run
10 Box jumps, 24″
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Dennis celebrates his tournament victory with a CrossFit handstand.

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Five rounds for time of:
Row 500 meters
135/85 pound thruster, 7 reps
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Amber doesn’t let a little blister stop her.

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For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups
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Charmaine does the overhead press.

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“Dirty 30 plus 15″
Air squats
Box jumps
Sit-up
KB swings
Burpees
Pull-ups
Wallball
2 Rounds, first round 30 reps of each, second round 15 reps each.
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Tour de France.

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