12-1-2012 and 12-1-2012

Rest days.

11-30-2012

Hero WOD: "Griff"

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Reminder: Today is the last day to order CFOT hoodies.

11-29-2012

Warmup: as desired.

WOD: “Crossfit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

(Work up to 1RM at each of the three lifts - your score is the combined weight of your single best successful attempt at each movement: 1RM Squat + 1RM Press + 1RM Deadlift.)

11-28-2012

Play a sport.

This diet plan is not endorsed by the USCG or FDA - it's better.

11-27-2012

Strength/Skill:

3 x 12 Ring Dips, Max Effort on Final Set

WOD:
AMRAP in 15 min
5 x Sumo Deadlift High Pulls 115lbs/85lbs
5 x Pushups
5 x Box Jumps 24"/20"

Do work.

11-26-2012

Strength/Skill

Overhead Squat
Every minute on the minute, 5 reps for 10 minutes

* Choose a weight you can do all 10 rounds unbroken (work on technique/efficiency)

WOD

21-15-9

Front Squat (115#/75#)
Burpee
Push Press

Monday motivational quote.

11-24-2012 and 11-25-2012

Rest days.

(Sorry, no shopping.)