Wednesday’s WOD

News & Events: NLI Series #1 Legendary Competitor Event coming up on February 8th, Saturday 2014. It is located at an indoor facility. You can sign up by rank. Division I (advance) Division II (intermediate) Division III (beginner). It is $90. Workouts Movement List - To be released on 1/08/14 Movement Standards - To be released 1/08/14 Workout #1 - To be released on 1/15/14 Workout #2 - To be released on 1/22/14 Workout #3 - To be released on 1/29/14 Here is the link to register http://www.legendarycompetitor.com/events/nli-series-1-presented-by- BootCamp: 4 Rounds: 500 M Row 5 Ring Dips 10 KettleBell Goblet Squats (53/35 lbs) 15 KB

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Tuesday’s WOD

News & Event's Thanksgiving Week Schedule: Thursday - CLOSED Friday - 7AM Class & 5PM Class ONLY (both BootCamp & CrossFit can attend) Saturday 8:30AM ONLY (No Oly Class)   CrossFit #131102: 5 Rounds For Time: 10 Wall Climbs 10 Toes-to-bars Box Jump, 24/20 inch *For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

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Monday’s WOD

Boot Camp #120313 For Time: 40 Wall Balls, 20/14 lbs 4 Rope Climbs, 15 ft 30 Wall Balls, 20/14 lbs 3 Rope Climbs, 15 ft 20 Wall Balls, 20/14 lbs 2 Rope Climbs, 15 ft 10 Wall Balls, 20/14 lbs 1 Rope Climbs, 15 ft   CrossFit #131025: Warm-up: 5 min Bike or Row AMRAP 15 mins of: 7 Push Press, 135/95 lbs 10 Overhead Squats, 135/95 lbs 15 Sit Up (Ghd)s Advance #130624: BBG 7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds Strength Smolov 2/1 – Click Here for Smolov Calculator *If last week’s

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Friday’s WOD

BootCamp: For Time: 30 Burpees 50 Sit-ups 1 Wall Climb 40 Sit-ups 2 Wall Climbs 30 Sit-ups 3 Wall Climbs 20 Sit-ups 4 Wall Climbs 10 Sit-ups 5 Wall Climbs 30 Burpees CrossFit #131024: Warm-up: Skill: Burgner 15 Minute AMRAP: 15 Chest to Bar Pull Ups 30 Ring L Sits Cash Out: Tabata Plank Holds & Air Squats (alternating)     Advance #130622: Strength Smolov 1/4 – Click Here for Smolov Calculator HBBS 10X3 @ 85% – rest at least 2 minutes BBG 1) 15 minutes to establish a 1RM Snatch. 2) 15 Minutes to establish a 1RM Clean & Jerk. Conditioning

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Thursday’s WOD

CrossFit #131020: Warm-up: 1000 M Row Skill: Burgner 4 Rounds For Time: 22 Burpee Pull Ups 22 Back Squats, 185/135 lbs 200 M Run (bumper plate), 45/25 lbs,   Advance #130621: Strength Smolov 1/3 – Click Here for Smolov Calculator HBBS 8X4 @ 80% – rest at least 2 minutes Conditioning 5 minute KB Snatch Test @ 24/16kg for total reps. *Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms. These are “Russian style” Snatches, where the

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