Today's W.O.D comes from CrossFit Endurance

Front Squat 1 set of 20 with a weight you should only really be able to do 10 with... Do not re-rack weight. Fair Warning!!! You should meet "God"

RUN for: 5 min on/5 min off, 4 min on/4 min off, 3 min on/3 min off, 2 min on/2 min off, 1 min on/1 min off

Buy in:
Kroc Rows: 30-40 reps of one-arm bent over rows using a KB/DB with as heavy weight as possible. Suggested weight is 1.5 pood for males and 25lb DB for females.

5 Rounds
Max reps BW Back Squats
Max reps BW Bench Press

And how many times did you complain about racking the bar?


For more info, check out Michael's site HERE.


What do you plan on during the holidays to help those less fortunate?

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“Fight Gone Bad - Sandbag style”

3 rounds -

Shouldering Sandbags

Push Press with sandbags

Box Jumps

Thrusters with sandbags

ROW (cals)

How to Be Positive...When Things Suck
The Paleo Diet blog.


What is your favorite exercise?

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Strength work:

Push Jerk

1-1-1

WOD:

Complete as many rounds in 20 minutes as you can of:
DB/KB Power snatch, 12 reps (each side)
10 Push-ups

Post rounds completed to comments.

Cool down: Foam roll and static stretch as needed.

Of interest:

Get Off the Foam Roller
Bodies of Work


How many hours per night do you sleep on average?

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Strength/Skill
Clean
1-1-1

W.O.D
AMRAP in 12 minutes
135 lb. Clean, 3 reps
70 pound KB Swing, 6 reps
Knees to elbows, 9 reps

*these are full squat cleans, where the hip gets below the knee
*KB swings are fully overhead

What are you doing for Thanksgiving? Post grand plans to comments.

time to get filthy!

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


What is the hardest workout you have EVER done?

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W.O.D

5 rounds
50% of your 1 RM Front Squat, max reps in 30 seconds
Rest 30 seconds
AMRAP burpees in 60 seconds
Rest 60 seconds

Count your total amount of front squats and burpees completed
*burpees must be completed with full extension up top and the hips fully opened.
*Front squats must be below parallel and full extension up top

Cool down: Foam roll and static stretch as needed.