"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

"Black Friday"...

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

14:03 Rx 

"Kettlebell Lynne"...

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. 

"Pitfall"...

Four Rounds for time:

300M Row

3 Rope Climbs

10 snatches (95)

16:41 Rx 

1:53 Slower than PR. ;(

"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)

"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)

"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!

“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

"Velociraptor"...

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

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

"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

"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.

"100 Burpees for Time"...

100 Burpees for Time: 9:37 Rx

* After Red Eye in Jeans. Almost puked up my Bulletproof Coffee.

5k Desert Dash

5k Run - 27:45

At Commonwealth National Conference - JW Marriott in Scottsdale, AZ. 

"Lung Burner"...

10 Rounds for Time:

200M Row

10 Kettlebell Snatches (35) - 5/5

10 Push Ups

20:22 Rx (1:45 PR!)

"Low Pull & Sky Pull"...

9-7-5 of:

Deadlifts (275)

Rope Climbs (12)

10:23 Rx 

“Back Squats Nancy”...

Five rounds for time of:
400M Run
15 Back Squats (135/95)
21:26 Rx
*Squats from the floor.

Mental Victory – got at 5 rounds of squats unbroken (Last time: 17:34 from the rack - Rx)

5x3 Overhead Squat & "November Rain"...

5x3 OHS
115x3
135x3
155x3
175x3
200# (Failed twice)

"November Rain"
AMRAP 7:
3 HSPUs
6 Pull Ups
9 Air Squats
9 + 1 Rx

5x3 Jerk & "Lansdowne"...

5x3 Jerk
145x3
160x3
175x3
190x3
205x2  - (200x3 is my 3RM)

"Lansdowne"
AMRAP 7:
10 Wall Balls (20)
15 Abmat Sit Ups
5 rounds + 6 reps R

Ashland Half Marathon...

Official time on my Half Marathon - 2:17. Got my second wind at around mile 8. Pretty happy with my time considering I didn't really train for it. Crossfit for the win.