Friday

* The 2012 Affiliate Cup is almost upon us! Are you ready?

Sitting down all day's gonna kill you fool!

"Elizabeth"

21-15-9 reps for time:

squat clean, 135/95lbs

ring dips

Thursday

*Elon

 THIS JUST IN! Movements/weights for Max Effort Mardi Gras: double unders, deadlifts @ 225/185lbs, power cleans @ 135/95lbs, toes to bar, thrusters aaaaand of course rowing!

**Don't worry folks, we'll be allowing scaled competitors for those who can't move the prescribed weights!

 "Flight Simulator"

*to scale do triple or double reps of single jumps, depending on your skill level. 

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 

unbroken reps of double unders

Wednesday [OPEN GYM]

6AM Elements Class:

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time:

ring row

wall ball 

Coach's Choice:

3 Rounds for time:

5 wall walks

7 muscle-ups

15 deadlifts, 275/185lbs

*To scale muscle-ups, perform 21 pull-ups and 21 dips per round instead. 

Tuesday

1) 3 rounds:
2:00 to complete a 200m shuttle run followed by max reps knees to elbows.
The next round begins as soon as the current 2:00 is complete.

2) 4 rounds for reps:
:30 sumo deadlift hi- pulls 95/65lbs
:30 box jumps, 24/20"
1:00 rest

Monday

*Another pic of Kelley getting it done at the Great Lakes Invitational. Courtesy of one of the fine gentlemen of CrossFit Define. 

Don't forget to sign-up for this year's Max Effort Mardi Gras! on the right side of the page. Competitors fee is $10 online, and spectators will have a $5 fee at the door on the day of the event. 

10-9-8-7-6-5-4-3-2-1 reps for time:

KB swings, 70/53lbs

Chin-ups

Goblet squats, 70/53lbs

Friday

The Max-Effort Mardi Gras event is finally up and running in the computer system! We're doing an online sign-up this year so we can get a solid head count well before hand (and get your money in so we can order something to drink!). 

CLICK HERE to sign up as a competitor!

I'll also be posting a link at the top of this page for later reference. 

Although the workouts aren't finalized yet, we will be able to accomodate scaled athletes and I'll be posting some required movements and weights very soon. 

3x500m row, 1:30 rest between each. 

THEN

AMRAP 15 min:

100ft bear crawl

10 deadlifts, 185/135#

12 pistol squats (6 each side)

Thursday

Don't forget to turn in your paleo journals folks! Wouldn't want to lose any points now would you?

Tuesday

*Snatch city. The final WOD at the Great Lakes Invitational. A good candidate for Saturday Open Gym perhaps?

Here's another from the list as we burn through the awesome WOD's from this weekend's competition...

For time:

30 lift-off push-ups

50 double unders

150' low carry lunges

50 double unders

30 toes to bar

50 double unders

30 dumbbell ground to overhead