12.11.13 Wednesday

"Owner of CrossFit Natural State (AR) had a member that has 5 kids (who do CrossFit Kids). The oldest boy Kaden, who's 11, has lymphoma and this is his second bout with it. 

Luke (gym owner) asked me on Facebook if I could send a picture holding a sign saying 'Get Well Kaden' because he's a big fan ... So instead, me and Hill decided to drive 4 hours to Memphis to surprise him." 

- Rich Froning (courtesy of CrossFit)

Shoulder Press & Weighted Pull-up 3-3-3-3-3, then

For time:
Rx
800 m Run
 50 Wall Balls 
  30 Toes To Bar
 
Rx+
800 m Run
 50 Toes To Bar
  30 Thrusters (135/73)

Post loads & times to comments.

Nicole P

12.10.13 Tuesday

Lauren

Deadlift 3-3-3-3-3, then

How many rounds can you do in 9 minutes of:
30 Double Unders
5 Front Squats (pick your load) 

Post loads & scores to comments. 

Alec

12.09.13 Monday

Holiday spirited Muscle Ups by MJ!

Squat Snatch 1-1-1-1-1-1-1 (paused at knee), then

21-18-15-12-9 reps for time of:
Sumo Deadlift High Pulls (55/35)
Push Press (75/45)

For Rx+ use 95/63 lbs Barbell for both movements.

Post loads & times to comments.

One of the coolest videos on the internet - watch the first 5 seconds & see if you can stop! 

12.07.13 Saturday

Mitra's first Rope Climb! Congrats!

Front Squat 2-2-2-2-2 (small jumps), then

For time:
10 Power Cleans (pick load)
20 Toes To Bar
300' Walking Lunges 
100 m Sprint 

Loads for the Cleans & Clean & Jerks should be about 70-80% of 1RM Clean or C&J. 

For Rx+ do Power Clean & Jerks (pick load), KTE's & Lunges are weighted (45/25), sprint back with the plate. 

Post loads & times to comments.  

Marvin in a solid ring support position with rings turned out.

12.06.13 Friday

Coke commerical with truth voiced over the original.
"Coca-Cola plans to run its very first ad defending aspartame and the safety of artificial sweeteners. This move comes as a result of a dramatic drop in diet cola sales within the past year. This is great news as it goes to show how much of an impact we can really make by raising awareness about the health effects of aspartame.

More people around the world are making better choices and you can read more about that and the dangers associated with the Coke here."

Shoulder Press/Push Press/Push Jerk Drills, then

For time:
50 Double Unders
 40 Air Squats
  30 Swings (55/35)
40 Double Unders
 30 Air Squats 
  20 Swings
30 Double Unders
 20 Air Squats
  10 Swings

Post loads & times to comments.

Cerese 

12.05.13 Thursday

Practice Snatch, then

In 12 mins do:
 50 Lateral Burpees
  25 Deadlifts (pick load; 225/133 or 275/163 are recommended)
   Max Rep Muscle Ups in time remaining

Scale Muscle Ups as necessary.

Notes: Snatch drills are - 2x High Hang Snatch + 2x Overhead Squat (unbroken)

Post loads & scores to comments.

12.04.13 Wednesday

Luis Sr & Blake 

Ring Play, then

How many rounds can you do in 17 mins of: 
 25 Handstand Push-ups (25's+AB/10's+AB)
  50 Wall Balls
   75 Sit-ups
    1000 m Run

For Rx+ do HSPU's on 45's+AB/25's+AB, Thrusters (2x30 or 35/2x20 or 25) & Weighted Sit-ups (same DB/KB)

Post scores to comments. 

Jeff 405 lbs Deadlift PR 

12.03.13 Tuesday

Chris S

Practice Squat Clean & Jerk

How high up the ladder can you go in 7 mins of:
3 Hang Power Cleans (100/63)
3 Pull-ups
 6 Hang Power Cleans
 6 Pull-ups
  9 Hang Power Cleans
  9 Pull-ups
   12...12...15...15...

Score is sum total of all reps.

For Rx+ do Power Cleans (not HPC) with 135/83 & do Chest To Bar Pull-ups.

Post loads & scores to comments. 

Great article - "The Power Of Surrendering" - will most likely hit home with a lot of you Type-A personalities. 
“The reality is that tomorrow is most certainly uncertain and no matter how many expectations we form, tomorrow will come, tomorrow will go and it will all be what it will be.” ~Lori Deschene