Partner WOD at 9am- Come get some, it’s your last chance of the year!

20min AMRAP
Partner 1 runs 400m, while they are running Partner 2 is doing 10 power cleans and 10 box jumps. Both partners have to finish their part before they can switch places. Count the total number of rounds of 400′s that your team gets.

Instead of the Paleo dinner tonight we are going to head up to Jump Street for some trampoline dodge ball. If interested, meet at the gym at 6:15pm and a group will carpool up there.

Come get one of your last two WODs of 2011!

For time:
Run 200m
2 rounds of Cindy (5 pullups, 10 pushups, 15 squats)
Run 200m
3 rounds of Cindy
Run 200m
4 rounds of Cindy
Run 200m
50 kb swings (1.5 pood/1 pood)

Today we are going to do Fran. For those of you who haven’t done it yet, it is a great workout with a huge output of energy. It’s hard to describe but once you have done it you will know what I mean. Although it is only one of many benchmarks, it seems to be THE BENCHMARK for good or for worse. If you can make it today, come give it a shot and see what your fran time is. I can almost assure you that if you met a random CrossFitter, they would probably ask you what your Fran time is, lol.

Fran
21/15/9
Thrusters (95/65#)
Pullups

Mikko Salo crushes Fran:

Hey everybody, let’s bring in those friend that have all said they would start crossfitting “after the new year”! You know who I’m talking about! Here’s the deal:

For every person that you bring in that signs up for either membership (3 or 5 days a week) or buys a punch card of at least $150, you will get 15% off of your February dues or 1 free punch if you are a punch card user. No limits on how many people you bring in, you could have a free February if you are crafty

Also, we are going to be starting a 24 day challenge at some point during the first week of January. This is a cleanse that includes (good) food as we also have to continue working out (hard). That means no weird Cayenne pepper Master cleanse and horrible energy levels, you will eat meat, veggies, fruits and will leave out all of the bad stuff. The cleanse is an Advocare product that includes: fiber supplement, pro-biotics, fiber pills, meal replacement drinks, fish oil capsules, coffee/caffeine substitute, as well as a few other things. See me if you are interested and I can give you the details. You can also ask Kyle, Kent, Christina, Lindsay, Jared, etc as many of us have done this before.

1-1-1-1-1

Max reps of push jerk.

Good examples of shoulder, push, and push jerk.

This workout was created by an old friend who is back in town visiting for the holidays. Any hard feelings directed towards this little programming gem should be directed at Mr. Woods himself. I had no involvement (except for typing). See me for contact info.

15 min AMRAP:
5 deadlifts (weight to be determined)
10 wallballs
5 squat cleans (weight to be determined)
10 GHD situps

50/40/30/20/10 for time:

Double Unders
Box Jumps
Squat Cleans (135/95)
Hand Release Pushups
Push Press (135/95)

Partner WOD.  Bring a friend!  We have been getting a really great crew on Saturday mornings lately.  The workouts have been fun but hard as hell!  Hopefully this one fits the bill as your last wod before feasting for the holidays!

Partner A: hang
Partner B: 50 kettle bell
*switch
Partner A: hang
Partner B: 50 wall balls
*switch
Partner A: hang
Partner B: 50 push ups
*switch
Partner A: hang
Partner B: 50 burpees
*switch
If partner hanging drops, the person doing the ‘work’ must stop and resume when the hanging starts again.

On a side note: Congrats to Mike (picture) in the 530am crew. He really struggled with handstands previously. Today, not only did he get his handstand dialed in, but he proceed to get 55 HSPU during the WOD. Solid work on something he didn’t think he could do. We are getting stronger people!

Five Rounds, As Many Reps as Possible: 

:30 Strict pull-up 
:30 Rest
:30 Strict handstand push-ups
:30 Rest
:30 Sit-ups
:30 Rest
:30 Squats 
:30 Rest