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. 

Saturday 11/09/13

SKILL:

Overhead Press:  follow Wendler



WOD:

For time


200 SU or 30 DU

25 Pull-ups

20 KBS 53/36

15 Hang snatches

- RTG 95/65    RX75/55

10 Burpees

Run 400m

10 Burpees

15 Hang snatches

20 KBS

25 Pull-ups

200 SU or 30 DU

Friday 11/08/13

SKILL:

Deadlift following Wendler


WOD:


Tabata “The Sandbager”


8 sets of each exercise: 20 sec work 10 sec rest


Sandbags 45/25

Sandbag  rows

Sandbag squat cleans

Sandbag step ups 24/20

Sandbag shoulder press