Tuesday 11/19/13

SKILL:

Bench Press: follow Wendler


WOD:

3 RFT


10 Reverse lunges 
-RTG 95/65    RX 85/55

20 Overhead Press 
-RTG 95/65    RX 85/55

30 Over the bar burpees

Monday 1/18/13

SKILL:

Back Squat : follow Wendler


WOD:


"Fran"

21-15-9

Thrusters     95/65

Pull Ups

Saturday 11/16/13

SKILL: 

Overhead press 
-follow Wendler 


WOD:

1200m Team Row

120 Team Pull-Ups

120 Overhead press 
-RTG135/95    RX 95/65
 (bar can not touch ground, 5 burpee penalty for all members of team if it does)


120 DU

120 GHD sit ups

120 Wall balls 20/14

1200m Team Row

*Teams of 3

*Only 1 person working at a time

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.