Saturday, November 30, 2013

"Recovery Kettlebell Complex"...

5 rounds of:
5 Double Swings (35)
5 Double Snatches (35)
5 See-Saw Press (35)
90 second rest in between sets

Finish with figure 8/holds and lax ball/roller

Friday, November 29, 2013

"Black Friday"...

7 rounds for time of:
7 Overhead Squats (95)
7 Bar-facing-Burpees
7 Box Jumps (24)

14:03 Rx

Thursday, November 28, 2013

5 Rounds:
Double KB Floor Press (53), max reps
Pull Ups, max reps

Note: 2 minute rest in between rounds.
Score is the max reps. Pull Ups are over once you drop off the bar.

22-22
18-15
13-13
10-12
10-12
73-74

147 reps total

* Hit my chin on the bar after rep 18 during round one of the pull ups. Threw me off a bit.

Wednesday, November 27, 2013

"Pitfall"...

Four Rounds for time:

300M Row

3 Rope Climbs

10 snatches (95)

16:41 Rx

1:53 Slower than PR. ;(

Sunday, November 24, 2013

"Kettlebell Linda"...

10,9,8,7,6,5,4,3,2,1 reps for time of:

Double KB Deadlift (2x32kg)
Double KB Floor Press (2x24kg)
Double KB Clean (2x20kg)

10:14 Rx (7 second PR)

Saturday, November 23, 2013

"Death by Pull Up"...

With a continuosly running clock perform 1 pull-up in the first minute, 2 pull-ups in the second minute, 3 pull-ups in the third… and so on, until you cannot perform the number of prescribed pull-ups for the given minute.

14 rounds + 11 reps
(116 reps)

Friday, November 22, 2013

"Hurricane"...

300M Row
30 Strict HSPUs
30 Snatches (95)
200M Row
20 Strict HSPUs
20 Snatches
100M Row
10 Strict HSPUs
10 Snatches

29:41 Rx - HSPUs were SLOW!

Monday, November 18, 2013

“Mike”…

12 rounds for time of:

1 Rope Climb

3 Deadlifts (225/155)

9 Toes-to-Bar

* At completion of the 12 rounds do 25 Kettlebell Swings (70/53)

27:45 Rx

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CrossFit Sobo's 2013 Veterans Day WOD is on honor of Mike Burnes & Mike Mondello for their service to our country during a time of war. The signifigance of the rep scheme is as follows:

12 – number of months per deployment

1 – number of times Mike Mondello was over-seas

3 – number of times Mike Burnes was over-seas

9 – number of months “in country”

181 - total number of reps to signify: Delta Co., 181st Infantry Unit

Friday, November 15, 2013

"Velociraptor"...

10 HSPUs )
20 Box Jumps (24)
30 OH Lunges (45)
40 KB Swings (53)
50 Pull Ups
10:50 Rx

Thursday, November 14, 2013

EMOTM: 20 & 30 Man Makers for Time...

EMOTM - 20

Odd - 1 Bar Muscle Up

Even - 10 Abmat Sit Ups

30 Man Makers for a Time: 5:20 (25)

Cash Out - 25 GHD Sit-Ups

Wednesday, November 13, 2013

"Hawks"...

“Hawks”- AQAP:

1000m Row

50 Deadlifts (185)

50 Thrusters (75)

50 Box Jumps (30)

50 Burpees

50/side Overhead Walking Lunges (45)

100 Single-Unders

50 Tuck Jumps

44:52

In honor of Ryan Hawks - good friend of a Champlain Valley CF owner Jade Jenny and past member who died in a ski accident.

RIP - Hawks

RX was:

“Hawks”- AQAP:

1000m Row

50 Deadlifts 225/155

50 Thrusters 95/65

50 Box Jumps 30/24

50 Burpees

50/side Overhead Walking Lunges 45/25

100 Double-unders

Sunday, November 10, 2013

"Clovis"...

For time:

Run 10 miles

150 Burpee pull-ups

2:33:47 Rx

Partition the run and burpee pull-ups as needed.

U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.