The Workout for November 30th

5 Double Kb Suitcase Lifts
5 Double Kb Dead Hang Snatches
X 5
5 Double Kb Dead Cleans
5 Double Kb Front Squats
X 5

20 Med Ball Slams
20 Med Ball Toss Thrusters
X 5

The Workout for November 24

25 minute AMRAP
3 Hang Cleans
5 Power Cleans
20 calories Airdyne

The Workout for November 22nd

21-18-15-12-9-6-3
Overhead Squats
Modified Pull Ups
American Swings
Push Ups

The Workout for November 19th

10-8-6-4-2
Kb Snatch each side
Goblet Squats
Kb Press each side
Reverse Rack Lunge side
One Arm Row each side
Deck Squat

The Workout for November 18th

Five rounds
Deadlift High Pull + Hang Power Clean + Front Box Squat x 5
100 Jump Rope

Then...

10 Barbell Rollouts
10 Floor Wipers
X 5

(Oops, forgot to post this one)The Workout for November 17th

Five rounds
Airdyne 25 calories
10 Pull Ups
5 Deadlift

The Workout for November 16th

10 Kb Bench Press
10 Doubke Kettlebell Swings
X5

5 Kb Presses
5 Kb Snatches
Each side
X5

5 Dips
10 Double Kb Cleans
X5

The Workout for November 13th

5 Rounds
50 Hammer Drives
Run to the fence and back with the hammer
5 Turkish Get Ups each side with hammer.

The Workout for November 11th

Today we will perform the Crossfit Hero WOD "Wittman".

7 Rounds
15 Kettlebell Swings
15 Power Cleans
15 Box Jump

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

The Workout for November 10th

12 Burpees
15 Calories on the Airdyne

11 Burpees
15 Calories on the Airdyne

10 Burpees
15 Calories on the Airdyne

9 Burpees
15 Calories on the Airdyne

8 Burpees
15 Calories on the Airdyne

7 Burpees
15 Calories on the Airdyne

6 Burpees
15 Calories on the Airdyne

5 Burpees
15 Calories on the Airdyne

4 Burpees
15 Calories on the Airdyne

3 Burpees
15 Calories on the Airdyne

2 Burpees
15 Calories on the Airdyne

1 Burpee
15 Calories on the Airdyne

The Workout for November 9th

With a kettlebell
30 seconds Work, 15 seconds rest
Five rounds

Right hand swing
Push ups
Left hand swing
Bench Dip
Right hand clean
Russian twist
Left hand clean
Get up sit up

Trying Out My New Weightlifting Shoes

The Workout for November 6th

10-9-8-7-6-5-4-3-2-1
Kettlebell Lunge Chop each side
Kettlebell Snatch each side
Burpees

The Workout for November 5th

Row 15 Calories
20-18-16-14-12-10-8-6 Push Ups

The Workout for November 4th

Five Rounds

Rack Walk Up the stairs; Farmer's Walk to the other stairs; Rack Walk down the stairs, Farmer's Walk back to the start X 2
5 Turkish Get Ups each side

The Workout for November 3rd

5 Muscle Snatch
5 Overhead Reverse Lunges
X 5

5 Muscle Cleans
5 Push Press
X 5

5 Squat Press
5 Power Snatch
X 5

The Workout for November 2nd

10-9-8-7-6-5-4-3-2-1
Ab Wheel
Pull Up
Box Jump

Then...
Tabata Medicine Ball Slams