Last workout of the year

31 of each of the following

Wall Ball
Jumping Pullups
KBS
K2E
Lunges per leg
SDHP
Back Extension
Push Press
GHD Sit ups
Pushups


Welcome Back MC
Have a good Trip Anderson
See everyone else Next Year

To finish the year

Your final crossfit workout of the year will be Thursday morning at 9:30

Your first Crossfit Workout of 2010 will be January 1st at 10:00 Plenty of time to sleep in and still time to park in front of the TV for the Bowl Games

Monday's 9:30 Workout

Row 500
10 Front Squat
10 GHD Situps
10 Shoulder Press

Times 4

50-10

Jumping pullups
Wall BAll
KBS

50-40-30-20-10

Kendra 21:00
Sara 26:30
Diane 27:30
Michelle 28:15
Sarah 28:40

Merry Christmas Everyone!

The bear

We did the bear today followed by 5o GHD Situps

Sara, Inger, Kendra, Ty all had fun.

Wednesday is the 12 Days of Christmas Workout!
Don't miss it!!!

Great turnout today!! Thanks ya'll!!

500 Row
25 Pullups
20 Swings
15 Wall Ball
10Burpees
Run 400
10 Pullups
15 Swings
20 Wall Ball
25 Burpees
Row 500

The couples that workout together, stay together!!
Karen and Jim
Inger and Ty
Nora
Anderson
Ann Marie
Scott B

Nora won the tabata situp with 11!!

Thrusters 21, 18, 15, 12, 9, 6, 3
KBS 3,6,9,12,15,18,21
K2E 21,18,15,12,9,6,3
Lunges 3,6,9,12,15,18,21

Staci, Cathy, Patty, Deb all rocked through this one. I can't wait to hear the reports tomorrow.

Is that it?

10 MAnmakers
5 Inverted Burpees

Times 5

Once again those famous preworkout words were uttered it was Nora today"Is that all?"

then the second most famous phrase in Crossfit after 7 manmakers "Dude, this sucks!"

Nora
Chris
Monica
Tina
MC
Kendra
Inger
Ann Marie
Tonya
Hallie

All powered through the work out and then did some skill work with Power Cleans.

unlimited available

20 AMRAP

10 SDHP
10 KBS
10 Box Jumps
10 K2E

I have to learn to count better I think 7-9 rounds were had by all

Chris
Bill
Scott S
Scott B
Monica
Tina

all made the workout

More fun to be had by all tomorrow.

10 Pullups
20 Box Jumps
30 Situps

Times 5

Cathy, Kendra, Stacy, Patty, Sibby, Deb all came to play

Then we worked on Deadlifts and Hang Cleans.

All 25's

We are starting to get serious now.

3 laps

25 burpees

3 laps

25 box Jumps

3 laps

25 Pullups

3 laps

25 Kettle Bell swings

3 laps

25 Wall balls

3 laps

25 Thrusters

Everyone finished right around the 24 minute mark.

LOW MEANS ROW

With 3 rowers, today was the perfect day for a rowing
workout. We did a workout from one of the regional crossfit
games.

2K Row x1
20 Box
10 Wallball x6