25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Happy Halloween every one this WOD should help get rid of any candy you may eat this weekend lol !

“Annie”
50-40-30-20-10
Double Unders
Situps
For Time:
Also the 5:45 am and 8:00 am for today have been canceled. Sorry I don’t have any pictures down loaded on this computer. I will try and post one tomorrow.

Back Squat
5-5-5-5-5
50 Burpees For Time:

If you’ve never failed then you haven’t pushed hard enough!

“Nate”
2 Muscle ups
4 Handstand Pushups
8 Kettlebell swing 70lb men – 53lb women
Complete as many rounds in 20 min:

Karl and I will be out of town Thursday through Monday of this week. (Olympic Lift Cert) So due to lack of trainers Friday morning the 5:45 am and 8:00am class will be canceled. So if you show at these times sorry about your luck. And Monday (Nov.2) morning 8:00am will be canceled also. You guys and gals better behave!

Deadlift
1-1-1-1-1-1-1
1000 Meter Row for Time:

You will also choose two other exercises to work on. Practice makes perfect! Some of you hate heavy lifts and some of you love them. We all have something we are good at and if this isn’t one of them put your best foot forward and push hard anyway! Remember your posterior chain is stronger than the anterior so everybody should strive for a strong Deadlift! If you want to get stronger, improve your deadlift. Driving your deadlift up can nudge other lifts upward, especially the Olympic lifts. CrossFit Guide There are many more benefits.

“Michael”
3 Rounds
800 Meter Run
50 Back Extensions
50 Situps
For Time:

Thanks for coming out for the Halloween party it was fun! I have a bunch of pictures I will post, but the camera is still at the gym. I know the post is a little late we just got in from Charlotte, we went and saw the Panthers play. When we stumble and fall and feel frustrated God’s grace is bigger than any of our problems. When we fall we get right back up brush the dirt off and keep moving failing only makes you stronger! So pick your head up and smile God is Good all the time! Hard times in life only refine you as a person so be thankful for the not so fun problems in life it builds Character.

“Tommy V”
115lb Thruster 21 rep
12 Rope Ascents or 25 Pullups
115lb Thruster 15 rep
9 Rope Ascents or 20 Pullups
115lb Thruster 9 rep
6 Rope Ascents or 15 Pullups
For Time:

Is it normal to feel lack of motivation, loss of get up and go? I’m not talking about overtraining, but lack of self motivation. How does one get it back? Is it a state of mind? Do all athletes go through this? Is it boredom?

4 Rounds
Walking Lunges 50 Meters
50 Situps
For Time:

Let me know who is going to come Friday night. We will get started around 8:30 just bring a dish of something yummy to eat and drink and yes you must wear a costume! Just leave me a note by email,text or comments. And let me know what you would like to bring!

“Tabata Something Else”
32 Intervals 20 seconds of work with 10 seconds of rest
Pullups 8 Intervals
Pushups 8 Intervals
Situps 8 Intervals
Squats 8 Intervals
Total number of all reps = score
The objective is to get as many reps in 20 seconds as possible as long as form doesn’t go to CRAP! Short range of motion is a false NUMBER! ETC. if squats are not full depth or open hips at the top or chin not over the bar it’s called cheating. I don’t want to hear 80/20, that’s BS!! 80/20 is ugly form not incomplete reps!

Weighted Pullups
1-1-1-1-1-1-1

or

21 Hip Back ext
400 Meter Run
18 Hip back ext
400 Meter Run
15 Hip Back ext
400 Meter Run
12 Hip Back ext
400 Meter Run
9 Hip Back ext
400 Meter Run
6 Hip Back ext
400 Meter Run
3 Hip Back ext
400 Meter Run

I know some of you have very sore shoulders from Saturday, and weighted pullups are out of the question. So you get to choose what you would like to do.
What is Metobolic Conditioning? – builds capacity in each of three metobolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.