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Athlete Date Sort Location Workout Name Description Results
Chris King 11/15/2013 Blue Titan, Rockaway CrossFit None Buy-in:
8 Rounds for Time
1A: 30s Handstand Hold
1B: Support / Spotter

WOD:
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Squat Clean, #3/4x Bodyweight
Deadlift, #3/4x Bodyweight		 22m 34s
Performed as RX
Chris King 11/13/2013 Rockaway CrossFit None 10 Rounds for Time
5x Chest to Bar Pull ups
10x Strict Ring Dips
5x Toes to Bar

L2 Minion Bonus:
10 x 50m Suicides (Touch the Line!)
30s Rest in between sets

15m 00s
Performed as RX
Chris King 11/12/2013 Rockaway CrossFit Snatch Wod: "Got Snatch?"
30 reps or 25 - 30 minutes -
Squat snatch or power snatch + OHS
Weights can change throughout. Find everyone's weight individually, observe during skill building.

Level 1 students use a good weight to drill in form and technique.
Level 2 students should work up to a heavy weight they can lift consistently - not a pr weight think 70-80%
Level 2 minion bonus - Post wod 2000 meter row sub 8 minute 		16m 00s
Performed as RX
Chris King 11/11/2013 Rockaway CrossFit Scott's Big WOD 4rft
10 front rack lunges each leg 95/65
10 shoulders to overhead 95/65
10 burpee bar jump overs
10 box jumps 20"		 24m 00s
Performed as RX
Chris King 11/10/2013 Rockaway CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 19 rounds 0 reps
Performed as RX
Chris King 11/10/2013 Rockaway CrossFit Clean n Jerk Ladder Start at 50% - add 10 lbs each successfull lift.
End at Max rep		 145 lbs
Performed as RX
Chris King 11/10/2013 Rockaway CrossFit Snatch Ladder start at 50% - add 10lbs each successful lift
end at max rep		 125 lbs
Performed as RX
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