Announcements

Level Two
A. 10:00, every minute, on the minute: 3 TNG Power Cleans@65%
B. 4:00, every minute, on the minute: Front Squat x4 @80%

then…
2 Rounds for Quality
Max Horizontal Ring Rows
Max Strict Toes to Bar
Rest 3:00
*Record Total Reps

Level One (TEST DAY)
Skill
Hip Snatch (to Squat or Power Pos.)
Deadlift

Workout
A. Hip Snatch x2x6
B. Deadlift x2-3×5 @ 3111
C. Step-up x8/leg x3

Top 9 most important foods to buy organic
*Post thoughts to comments

“Don’t be afraid of failure. This is the way to succeed.” – Lebron James

Level Two
Mobility WOD
2 Rounds of 20M (Length of the gym)
Elephant Walks
Spiderman Walks
Bear Walks
Squat Walks w/ MB

Partner WOD
Mile Run
Tire Pull for Distance (45lb, 25lb)
*Each Partner will complete 4 laps, running a 1 lap at a time, while switching from the run to tire pull.
*Record total time and Distance (completed 100M) achieved.
*Distance =
1st Dumpster ~100M
Mid-point on the Back side ~ 200M
2nd Dumpster ~300M
Black Line ~ 400M

Level One (TEST DAY)
Skill
Jumping Pull-ups

Workout
A1. Press x 3-5 x 5
A2. Jumping Pull-up x3-5 x 5

then…
3 Rounds
8 Ring Rows
20 M Lunge (10 M down and Back)

Myths about high-protein diets
*Post thoughts to comments

“Do not wait to strike till the iron is hot; but make it hot by striking.” – W.B. Yeats

Happy birthday, Coach Wes!

Level Two
400m Run
10 TNG Deadlifts (185lb, 155lb)
20 Lateral Box Jumps (20”, 16”)
100 DUs
800m Run
10 TNG Deadlifts (185lb, 155lb)
20 Box Jumps(20”, 16”)
100 DU

Level One (TEST DAY)
Skill
Rowing
Burpees

then…
500m Row
5 Rounds
5 Burpees
20 Single Jumps
500m Row
*15:00 cap
*Record Each 500m Split

What do you have in common with a Pez dispenser?
*Post thoughts to comments

“All life is an experiment. The more experiments you make, the better.” – Ralph Waldo Emerson

Level Two
20:00 to find Olympic Lift Total (Technical)
Snatch
Clean & jerk
*No press-outs
*Technique determines weight progression

then…
40 Wall Balls
20 Pull-ups
30 Wall Balls
15 Pull-ups
20 Wall Balls
10 Pull-ups
*For time

Level One
Strength
A1. Front Squat + Press x3-5×5
*1 Front Squat + 1 Press = 1 Rep
A2. Lat + Pec Stretch
A3. Kneeling Founder x:15/:15×5

then…
5 Rounds
5 Box Jumps w/ step-down
10 Push-ups

The physical benefits of positive emotions
*Post thoughts to comments

“It is hard to fail, but it is worse never have tried to succeed.” – Theodore Roosevelt

9 AM (aka the "Sweat" winner of the "Blood, Sweat, & Cheers" Trio) and his lovely Julies! Thanks to everyone who came out for another wonderful Holiday Party!

All Levels
Elastic Endurance Circuit
10:00, on the minute
180 Jumps
Speed Skaters
*Alternate movements, :30 on :30 off

4 Rounds Partner WOD
20 Pull-ups
20 TNG Deadlifts (155lb, 115lb)
400m Run
*Partners split reps up as needed, but run together

Startin' 'em early!

All Levels
A.
Every 1:30 for 14:00
10 BW Squats
8 Push ups
5 Pull ups
*Always start at the top of the round

B.
Partner Sprints, on-the-minute for 12:00
50M Resisted Sprints (35lb, 25lb)
*Partners Alternate each minute

5 holiday diet tips that don’t suck
*Post thoughts to comments

“To think is easy. To act is hard. But the hardest thing in the world is to act in accordance with your thinking.” – Johann von Goethe

*Good luck to Jeff and Judy McElroy at this weekend’s All Cities Open in Dallas!

Level Two
A. 2-Position Power Clean x1x15 @65% Rest :45
B. Front Squat x4 @80% every :90 for 5:00

then…
3 Rounds for Quality
10 Ring High Fly’s (T’s)
10 Partner Leg Toss
45 sec Finger tip Hang

Level One
Skill
Wall Balls

Strength
A1. Hip Hinge Y, T, L , W (Plates) x5/ea pos.x4 Rest :30
A2. 3-step Pull ups x5x4 Rest 1:00

Partner Workout
25 Wall Balls (tester)
50-Yard Farmers Walk
1 Gasser (50yrds x4)
15 Wall Balls
50-Yard Farmers’ Walk
1 Gasser
5 Wall Balls
50-Yard Farmers’ Walk
1 Gasser
*Record Total Time and if 1st wall-ball set is UB

4 Push-up variations you haven’t tried
*Post thoughts to comments

“One must develop an instinct for what one can just barely achieve through one’s greatest effort.” – Albert Einstein

Level Two
4 Rounds
:30 Burpees
:30 MB TIc Tacs
:30 Double Unders
:30 Squats
:30 Box Jumps
:60 100M Sprint (AMRAP)
Rest 3:00
*Record # of completed 100m Sprints

3 Rounds of MB Lunge Complex
5 Lateral Lunges R/L
5 Lunges
5 Reverse Lunges
5 Cross-over Lunges R/L

Level One
Skill
Hip Snatch

Strength
A. Hip Power Snatch x3x6 (add weight each set) Rest 2:00
B. Deadlift x2-3×7 @ 3111

2 Rounds of Ab Circuit
:90 Front Plank Hold
10 Tic Tacs/ Side
20 Bird Dogs

The work you love is waiting for you
*Post thoughts to comments

“Whatever you are, be a good one.” – Abraham Lincoln

Level Two
Partner WOD
4 Rounds 
500M Row (Partner A)
while Partner B does AMRAP
5 Pull ups
10 Swings
20 Double Unders
*Partners Switch, 1 Round = Both athletes complete all movements
*Record overall time & combined rounds completed

Level One
Skill
Jump Progressions

Strength
A1. Back Squats x5x4 (Work up in Weight) Rest :10
A2. Supermans x5x4 Rest 2:00

1:00 AMRAP (6 Rounds)
6 Step-ups (20”,16”)
6 Touch-Jump-Touch Intervals
Rest 1:00
*Record Total Reps
*Jump Rope Practice (Singles) during rest time

Principles of power
*Post thoughts to comments

“Dwell in possibility…” – Emily Dickinson

Congratulations to Shane, Laila, Linzi, and Aaron on their 2nd-Place Finish in this past weekend's CrossFit Scavenger Hunt!

Level Two
A. In 15:00 mins, find 1RM Power Snatch +1 OHS
B. Max UB Wall Ball
C1. Grip Plate Exchanges (35lb, 25lb) x16/Touchesx3 Rest :30
C1. BB Hip Bridges x10x3 Rest :30
*Record A and B

Level One (TEST DAY)
Skill
Press

Strength
A1. Press x8x3 (Work up in Weight) Rest :30
A2. Ring Rows x8x3 Rest :30
A3. Kneeling Founder x :10/:10 x 3 Rest :60

Workout
1 Mile Time Trial
*Time Recorded

Top 9 most important foods to buy organic
*Post thoughts to comments

“In essence, if we want to direct our lives, we must take control of our consistent actions. It’s not what we do once in a while that shapes our lives, but what we do consistently.” – Tony Robbins