Friday 11/15/13

SKILL:

Deadlift: Follow Wendler

WOD:

14 min 

800M run

3 rounds of:

10 HRPU
10 Butterfly sit ups

with remaining time AMRAP of:

4 pull ups
4 knees to elbows
4 burpee box jump overs (stepping over box each time)

Thursday 11/14/13

Skill:

EMOM for 10 min
-3 snatches increasing weight to 3 rep max

WOD:

EMOM
 until you can no longer get reps done within minute

2 Thrusters 
-RTG 155/115    RX 115/85

1 burpee to pull ups
 ( add a burpee pull up each minute)

Wednesday 11/13/13

SKILL:

GHD sit ups
-3x10 
weighted if experienced

T2B 3x10

3 x 1 min planks

WOD:

10-9-8-7-6-5-4-3-2-1

Power Cleans 
-RTG 135/95    RX 115/85

1-2-3-4-5-6-7-8-9-10

Back squats
-RTG 135/95    RX 115/85

Thank You to all Veterans 11/11/13

http://www.youtube.com/v/b4vpOcgn4Gk?version=3&autohide=1&feature=share&showinfo=1&autohide=1&attribution_tag=OGSQFOp72ujoOrGyUtXMaQ&autoplay=1

Click the Link above to watch a Video remembering our Veterans

On behalf of all of us here at Sweat Factory CrossFit we extend our most sincere thanks to all of the veterans, past and present, who have sacrificed for our freedoms.

Tuesday 11/12/13

SKILL:

Bench Press : follow Wendler

WOD:

4 RFT

10 Wall balls
-20/14    RTG 11'/10'

10 Kettlebell Snatch
-53/35   (alternating arms 5 each arm)

Monday 11/11/13 Veterans Day

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.