Image: Amanda found this escaped pink bunny clinging to her leg after the WOD.
WOD:
Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps
Post time to comments.
DECEMBER 3, 2009 THURSDAY
DECEMBER 1, 2009 TUESDAY
Image: Our own Brady showing us a great split jerk. Locked out over head. Looks great.
WOD:
“Joshie”
3 Rounds:
40 # DB Snatch R arm, 21 reps
21 L pull ups
40# DB Snatch L arm, 21 reps
21 L pull ups
*Snatch is a full squat
CrossFit Swim Review (Sunday)
Great Turn Out today with 14 (not including the Brenau U swimmers) participating in the main event of:
Wall Ball 30, 25, 20, 15, 10, 5
Med Ball Cleans, 10, 10, 10, 10, 10, 10
Swim (scaled 50, 100, or 150 free)
Total of 6 Rounds… times all under 22 minutes.
Thursday. Happy Thanksgiving.
Langmans on Thurs AM at the Track.
John, Cory, Aaron, Cindy, Rachel
WOD: 1600
Complete 1600 meters or reps (no more than 1200 meters of running) of pull ups, push ups, sit ups or air squats. Partition any way you want with any exercise you want. You are not limited to certain reps of any exercise. For Time… Ranged from 20 min to 23 min.
WED Night Review
Box Jumpers from WED Night
Cory and Ray hit this jump, Billy hit his thigh just one plate short of hitting this max.
WED Night WOD
NO CLASS ON FRIDAY 11/27!!! NO CLASS ON FRIDAY 11/27!!!!! HAPPY THANKSGIVING!
HAVE A SAFE HOLIDAY AND REMEMBER NO CLASS ON FRIDAY!! I DIDN’T HEAR FROM ANY TAKERS SO WE CANCELLED THE CLASSES. JACK WILL BE THERE SATURDAY AT 8:30AM.
NOVEMBER 25, 2009 Meet at N Hall High 9 AM Thursday
Image: He has been shipped out but we will miss him. We are thankful for our armed services.
WOD:
400 meter Walking lunge
Post time and number of steps to comments.
Thursday, 9:00 am North Hall High School Track.
Monday Night “Over Load”
Overloading on Kettle Bell Swings, 16 swings on the minute every minute for 8 Rounds
Tonight’s Work out:
Sprint 800M, 2 minutes of push press (#45 /#35), 180 run w 20 yard bear crawl, 2 Minutes of Thrusters (#45/#35), 180 Run with 20 yard bear crawl, 2 Minutes of Over Head Squats (#45/#35 ), 180 run w 20 yard bear crawl, 2 Minutes of Back Squats (#45/#35), 180 yard run w 20 yard bear crawl. For total time _____ For total reps_______. Welcome 2 new participants: Heather at 6:00PM and Ian at the 12:00PM class. Hope to see ya’all back. Welcome back college students (Rachel and Jessica)… Where is Chase?
NOVEMBER 23, 2009 TUESDAY-THANKSGIVING SCHEDULE BELOW!!
Image: Maria offering Stephanie some coaching on the knees to elbows.
WOD:
For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups
Post time and weight used for pull-ups to comments.
THANKSGIVING SCHEDULE: WEDNESDAY AT 9:00AM AND 12 NOON AND 6PM. Thursday, 9:00 am at North Hall High School Track with Jack. PLEASE EMAIL IF YOU ARE INTERESTED IN FRIDAY MORNING AND LUNCH FRIDAY. IF I DON’T HEAR FROM YALL, I WILL SHUT HER DOWN UNTIL SATURDAY 8:30.
Sunday SWIM Review
You all need to try this swimming with CrossFit thing! Great group of Brenau U students and athletes and fellow NEGA CrossFitters. All you have to do is be able to swim one length of the pool.
3 Rounds of: A Group Swim 300, 200, 100. B Group Swim 200, 150, 50 C. Group Swim 150, 100, 50 followed by:
5 pull ups, 7 burpees, 9 V Ups, 11 jumping squats, 13 mtn. climbers (hold plank bringing R knee to L elbow) after each swim. Jack , as promised no pictures!
Sunday Swim 3:00PM
There will be a Sign In Sheet at the Front Desk at Brenau U for CrossFit w Swim. Please sign in and pay the front desk the $10.00 drop in fee. Waivers must be completed by all participants. Reminder: This is a Brenau Program and they are allowing me to conduct this training at their facility. If you wish to swim at Breanu U beyond Sundays, you can join the Brenau Swim Club for only $12.00 per month (The $10.00 fee for the Sunday 3 PM Training still applies). The training is open to all!
Saturday Work Out:
300
25 pull ups, 50 Deadlifts (#135/#95), 50 Box Jumps, 50 Push Ups, 50 Kettle Bell Clean and Press (#44/#25), 50 Floor Wipers (#135/#95), 25 pull ups. Times were below 20:00 Ray, Gayla, Don B, Aaron, Jack
