12.1.11

"Diane"

21-15-9:
Deadlift (225/155)
Handstand Push Ups

11.30.11

5 RFT:

10 Burpees
15 Knees to Elbows
20 KB Swings (53/35)

11.29.11

Back Squat
80% of 1 RM
3 x 5

then

10 Min AMRAP:
10 Jumping Squats
10 Overhead Plate Lunge Each Leg (45/25)

11.28.11

4 RFT:

20 Wall Ball (20/14)
10 DB Push Press Right Arm (35/20)
10 DB Push Press Left Arm
20 Hand Release Push Ups

11/23/11

5 RFT of:

12 bar-facing burpees
6 OHS @ 95/65
3 Power Cleans @ 95/65

11.22.11

"Cindy"

20 Min AMRAP:
5 Pull Ups
10 Push Ups
15 Squats

11.21.11

21-15-9 of:

Front Squats (135/95)
KB Swings (53/35)

11/19/11

Team 300

400m run
25 pull ups
50 deadlifts @135/95
400 m run
50 push ups
50 box jumps 24/20
400m run
50 toes-to-bar
50 clean and jerks w/KB @ 35/25
400m run
25 pull ups

Teams of 2. Both run and only 1 works at a time. Both must be present to begin each movement.

Attn. Members. We have placed a Toys for Tots donation box at the gym.

"Marine Toys for Tots mission is to collect new, unwrapped toys from now until December 17th and distribute those toys as Christmas gifts to needy children in the Nashville, TN community.

Please contact Justin Christos @ 904.505.3521 for more details or place you donation of new, unwrapped toys in the collection box @ CrossFit Middle Tennessee which will be picked up on December 17th."

11/18/11

7RFT

Box Jumps 24/20
SDHP 95/65
Push Press 95/65
Wall Ball 20/14

Each station is 30 seconds in duration with a 30 second rest between rounds. Your score is total reps for each round.

11.17.11

5 RFT:

5 Deadlift (275/195)
10 Burpees

11.16.11

"ANGIE"

For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

*No partitioning. You must complete all of one movement before you move on to the next.

11.15.11

"Death by Power Cleans"
(155/110)
One the first minute, do 1 power clean (these are all from the ground to the shoulder),
2 the second minute, 3 the third minute, etc.

Continue until you can no longer complete the number of cleans that corresponds to the minute. Score is your highest minute number you complete.

11.14.11

15 Min AMRAP:

10 KB Goblet Squats (53/35)
10 KB Swings
10 KB Snatch (Total)

* KB Can not touch the ground. If it does, it's an immediate 10 Burpee penalty.

11.11.11

We thank all those who serve, or have served this great nation.

Thank you seems to small for all you do.

Come on in to honor these true American heroes. The WOD will be waiting for you.

11.10,11

5 RFT:

6 Push Press (135/95)
18 Box Jumps (24/20)

11.9.11

For Time:

70 Lunges (total)
60 ABMAT
50 Overhead Squats (95/65)
40 HR Push Ups
30 Knees to Elbows
20 Squat Cleans (95/65)

11.8.11

20 Min AMRAP:

5 Burpees
10 Wall Ball (20/14)
5 Burpees
10 KB Swings (53/35)

11.7.11

For Time:

Run 400m
then
4 Rounds of:
5 Ground to Overhead (135/95)(can be clean and jerk or snatch)
10 Pull Ups
then
Run 400m

11/4/11

7 minute amrap:
7 HR push up
5 deadlift @ 135/95

1 min. rest

7 minute amrap:
7 T2B
5 Ground-to-overhead @135/95

1 min. rest

7 min. amrap
7 burpee bar touches
5 pull ups

11.3.11

Back Squat:
10 Min to find your 3RM

then

3 RFT:
25 Air Squats
15 ft Broad Jump x 3
10 Box Jumps (24/20)

11.2.11

21-15-9:

Sumo Deadlift High Pulls (95/65)
Pull Ups
ABMAT