November 2011

Warm-up: Row 500m or Run 400m followed by 2 minutes of double-under practice. Review all movements and short explanation about WOD for WARRIORS! Workout: The WOD: 11 Rounds: 11 Exercises 11 Reps each to be executed in 2 person teams 1- Burpees 2- Tuck Jumps 3- HSPU – buddy holds feet 4- Ring dips 5- Sit-ups 6- Air […]

Warm-up: 400m Indian Run, 5 inchworms, 10 kipping swings. Then: 3 Minute AMRAP Burpee pull-ups Workout: Back Squat 3-3-3-3-3-3-3 Cool-down: 3 x 10 Weighted back extensions 3 x 10 Barbell good mornings “CrossFit Morristown: A Third Home” with Karianne Dickson and Gregg Arsenuk, CrossFit Journal preview video [wmv] [mov] Ryan Tyler on The Richest 5K – video [wmv] [mov]

Warm-up: Kettlebell Complex followed by P1: 8 Kettlebell Sumo deadlifts, 8 Sumo deadlift high pull, 8 Kettlebell swings. P2: Hold top of plank position; Repeat x 4 Workout:“J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Cool-down: 5 Minutes with a trigger point ball to the upper traps and triceps! Powerlifting: A: Close Grip Bench Press 7 x 3 @20×2; Rest 2:30

Warm-up: 30 second row, 30 second Kettlebell swings, 30 second abmat sit-ups, rest 30 seconds x 4 Workout: Snatch 1-1-1-1-1-1-1 Cool-down: 3 x 10 Reverse Hypers 3 x 10 Glute Ham Raises Powerlifting: A: Overhead Squat 5 x 3 @32×1;Rest 3:00 B: Snatch Balance work up to a heavy double in ten minutes. C1: Overhead walking lunges 4 x 20; Rest 30

Warm-up: 50 single-unders, 10 push-ups, 40 single-unders, 8 push-ups, 30 single-unders, 6 push-ups, 20 single-unders, 4 push-ups, 10 single-unders, 2 push-ups Workout:“Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Cool-down: Partner Heel Cords! “Midline Progressions on Rings” with Jeff Tucker by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] Talayna Fortunato’s 2:26 Fran

Workout & Benchmarks:“Tommy V” For time: 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents Post time to comments. “A Language to Diagnose: Part 4” with Kelly Starrett, CrossFit Journalpreview video

Workout: Run 5k Note: Every class will meet at the gym first and then caravan over to the Cross Country Course! “Shooting Skills and Drills: Moving Into and Out of Position”, CrossFit Journal preview video [wmv] [mov] “CrossFit and Throwing Practice” with Matt Hasselbeck – video [wmv] [mov]

Warm-up: 30 second jump rope rest 30 seconds x 4; Followed by 3 rounds w/1 minute rest in between rounds of: 5 PVC pass throughs, 10 PVC OHS, 5 T2B or candlesticks. Workout: As many rounds as possible in 15 minutes of: 5 Power Snatch 155/105# 6 Overhead Squats 155/105# 9 Chest to bar Pull-ups Cool-down: 5 minutes of targeted

Warm-up: Cone to cone side shuffle facing right, 5 push-ups, 1 island run, cone to cone bear crawl, 1 island run, side shuffle facing left, 5 push-ups, 1 island runWorkout: For time: 25 Ring dips Run 400 meters 50 Push-ups Run 400 meters 25 Handstand push-ups Run 400 meters Post time to comments.Cool-down: Spend 5 minutes with a

Warm-up: Partner 1 rows for 1 minute while partner 2 completes AMRAP in 1 minute of 5 KB SDHP, 3 parallette burpees; Repeat 3 timesWorkout: AMRAP 30 seconds 3 Deadlifts 135/95# 5 Box jumps 24″ Rest 30 seconds Repeat 8x Rest 2 minutes AMRAP 60 seconds 10 Kettlebell swings 1.5/1 Pood 5 Burpees Rest 60 seconds Repeat