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Athlete Date Sort Location Workout Name Description Results
Michele Stevenson 12/03/2013 Blue Titan, Rockaway CrossFit Max rep squat complex Build to a 1 Rep Max Overhead Squat
Then...
Continue building to a 1 Rep Max Front Squat
Then...
Continue building to a 1 Rep Max Back Squat
30m 00s
Workout Scaled
Michele Stevenson 11/30/2013 Blue Titan, Rockaway CrossFit None 3 Rounds
10x Renegade Row, #25
5x Toes to Bar

Push Press
10 Minute Time Cap
3 Sets, 5 Reps

4 Rounds, Not Timed
20x Push Press, #95/65
5x Weighted Pull Ups
50m Buddy Carry (Or Sandbag Run)

Every Minute on the Minute
5x Hang Power Snatch, #95/65
10x Push ups
KBS 53/35 during the remaining time in each minute until 150 have been reached or 15 minute cap has been hit.		 60m 00s
Performed as RX
Michele Stevenson 11/26/2013 Blue Titan, Rockaway CrossFit Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.		 021m 58s
Workout Scaled
Michele Stevenson 11/24/2013 Blue Titan, Rockaway CrossFit Drago and Death 15 Minute AMRAP

You may break up the following exercises however you like. The goal is to get as many reps as you can in the time limit.
150 Double Unders
45 GHD Situps or 2tb
60 ball slams 20
30 Hand Release Push-Ups
90 Thrusters @ 45#
30 Russian Twists with slamball
15 Clean & Jerk @ 135#
800m run

Rest 3 minutes

Death by air squats - start at 20 in the first minute
rest 3 minute
Death by power cleans - start at 10 the first minute
rest 3 minutes
Death by box jumps - start at 15 the first minute
15m 00s
Workout Scaled
Michele Stevenson 11/23/2013 Blue Titan, Rockaway CrossFit Drago and Death 15 Minute AMRAP

You may break up the following exercises however you like. The goal is to get as many reps as you can in the time limit.
150 Double Unders
45 GHD Situps or 2tb
60 ball slams 20
30 Hand Release Push-Ups
90 Thrusters @ 45#
30 Russian Twists with slamball
15 Clean & Jerk @ 135#
800m run

Rest 3 minutes

Death by air squats - start at 20 in the first minute
rest 3 minute
Death by power cleans - start at 10 the first minute
rest 3 minutes
Death by box jumps - start at 15 the first minute
15m 00s
Workout Scaled
Michele Stevenson 11/14/2013 Blue Titan, Rockaway CrossFit The longest 2 minutes 3 rounds - max effort!
2 minutes on / 30 seconds rest between elements
Row for calories
Jump rope - singles are ok, du's even better.
burpee broad jumps 		23m 00s
Performed as RX
Michele Stevenson 11/12/2013 Blue Titan, 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 		30m 00s
Performed as RX
Michele Stevenson 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		 14 rounds 0 reps
Workout Scaled
Michele Stevenson 11/10/2013 Rockaway CrossFit Snatch Ladder start at 50% - add 10lbs each successful lift
end at max rep		 55 lbs
Performed as RX
Michele Stevenson 11/09/2013 Rockaway CrossFit Clean n Jerk Ladder Start at 50% - add 10 lbs each successfull lift.
End at Max rep		 75 lbs
Performed as RX