Blue Coast CrossFit: November 2012

Thursday, November 29, 2012

28 Nov 12 KB Jackie

Each minute

Pull-ups
Push-ups
Sit-ups
Dips
Squats

Rest 2 minutes

KB Jackie

1000m row
50 KB thrusters 12/8 kg
30 pull-ups

Wednesday, November 28, 2012

27 Nov 12 KB C & J and running

30-20-10 Kb C&J. 16/8
400-800-1200m run

Monday, November 26, 2012

26 Nov 12 mini Kong

3 RFT

1 DL 90% 1 RM Deadlift
2 muscle ups
3 squat cleans 80% 1 RM
4 HSPU

Thursday, November 22, 2012

22 Nov 12 Turkey Day WOD

Fight Gone Bad the main Event

5 rounds for total reps

1 min each of
Wall balls 20/14
SDHP 75/55
Box Jump 20
Push Press 75/55
Row for Cal
Rest

Wednesday, November 21, 2012

20 Nov 12 Front squats, OH stepups and doubles

3 RFT

10 goblet squats 20/12 kg
20 OH step ups 20/18
30 doubles

19 Nov 12 Swings & Burpees

10-9-8-7-6-5-4-3-2-1 KB swings 32/20 kg
2-4-6-8-10-12-14-16-18-20 Burpees

Saturday, November 17, 2012

17 Nov 12 Fearsome Threesome

3 person partner WOD

15 min EMOM
Row
Burpees
Rest

Partner switches each minute score is total meters + total Burpees

16 Nov 12 Grace

30 full squat
Clean and Jerks for time 135/85

Thursday, November 15, 2012

15 Nov 12 Deads and Doubles

15 min EMOM
3 Deadlifts 225/125
25 Doubles

Wednesday, November 14, 2012

14 Nov 12 Secret Service Snatch Test

10 min As many Reps as possible

Kettlebell Snatches 20/12 KG

13 Nov 12 triplet

2 Muscle ups
4 HSPU
8 Squat Cleans 165/105

Monday, November 12, 2012

12 Nov 12 Hero WOD

Whitten

5 RFT
22 KB swings 32kg/24kg
22 Box jumps
400m Run
22 Burpees
22 Wall Balls

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.