Workout of the Day November 19, 2008

Congratulations to George Hatcher for being the first at CrossFit Nashville to lose over 40 pounds. George's results (42 pounds and counting) are a testament to the value of consistent workouts, a disciplined diet, and a great attitude. George, we are all very proud of you and due to your success you now have your own workout!

"George"

For time:

1 Bear Complex
10 Burpees
2 Bear Complex
9 Burpees
3 Bear Complex
8 Burpees
4 Bear Complex
7 Burpees
5 Bear Complex
6 Burpees
6 Bear Complex
5 Burpees
7 Bear Complex
4 Burpees
8 Bear Complex
3 Burpees
9 Bear Complex
2 Burpees
10 Bear Complex
1 Burpee

Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Push Press

Men use 95#, Women use 65#

Scale as needed.

Workout of the Day November 18, 2008

"Cindy's Evil Twin"

As many rounds as possible in 20 minutes of:

5 Sumo Deadlift High Pulls (Men 95#, Women 65#)
10 Box Jumps (24" Box)
15 Step Back Lunges (each leg, to be completed on one leg before moving to the other)

Workout of the Day November 17, 2008

"Fran"

21-15-9 of:

Thrusters (95#, 65#)
Pull Ups

Workout of the Day November 14th, 2008

"Tabata said knock you out!"

Body Weight Squats
Push-ups
Sit-ups
Back Ext.
Jump Rope

20 sec. of work followed by 10 sec. of rest.
8 rounds for a total of 20 min.

Workout of the Day November 13th, 2008

"Posterior Chain of Events"

10 Deadlift
5 Hurdle Jumps
8 Deadlift
5 Hurdle Jumps
6 Deadlift
5 Hurdle Jumps
4 Deadlift
5 Hurdle Jumps
2 Deadlift

Increase weight each round in the deadlift. Move from deadlift directly into hurdle jumps with no rest. Rest 1 min between rounds.

Workout of the Day November 12th, 2008

"Run, Jump, Pull, Push Burp???"

5 Rounds For Time:

Run 50 yds
10 Box Jumps
10 Pull-ups
10 Wall Ball
10 Burpees

Workout of the Day November 11th, 2008

"The Bar"

5 rounds for time: (men @ 115#/women @ 75#)

20 Push-Ups on the bar
15 Deadlifts
10 Hang Cleans
5 Front Squats

Weights may be scaled as needed.
Hands may not leave the bar until all five round are complete.