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SKILL: 10.9..2.1 reps strict Pull-ups   WOD: AMRAP 10: 8 G2OH 135/95# 20 Double Under   BASIC/COMP: http://croftoncrossfit.com/2014/10/31/c10312014/

BASIC: A.Back Squat 3 @ 70% 3 @ 80% 3+ @ 90% C.Skill D.WOD   COMP: A.Back Squat max reps @ 80% x 8 sets B. T2B 6 x 10 unbroken C. 10.9…2.1 Strict Pull-up D.Front Lever to Back Lever 5 min E.WOD

PUPS Warm up– Ladders/Dynamic WOD- 5 min. AMRAP 3 wall walks 6 goblet squats 9 sit ups   BIG DAWGS Warm up- Dynamic warm up then Ultimate Football WOD- 3 wall walks 6 front rack lunges [...]

SKILL: explosive power drills   WOD: OTM 20: Odd: 10 Push-ups unbroken Even: 10 Box Jumps 24/20”   BASIC/COMP: Rest   GOALS: SKILL: Seated box jump, knee jumps..etc WOD: Challenge [...]

SKILL: OTM 12: Odd: Bench Press 2rep Even: hang snatch 1 rep   WOD: For time: 50 Burpee 100 KBS 73/53# *American 50 Burpee   BASIC/COMP: http://croftoncrossfit.com/2014/10/29/c10292014/

BASIC: A.Press 3 @ 70% 3 @ 80% 3+ @ 90% B.Bent over Row 4 x 12-15 C. Skill w/class D.WOD   COMP:   A.Pull-up c2b, 30 second on 60 second off x 6 B.OTM 10: Muscle up 1-3 C.Handstand strict Def 7 x [...]

SKILL: Pull-up 1RM   WOD: 6 rounds for time: 200m Row 20 Thrusters 75/55# rest 2 min   BASIC/COMP: http://croftoncrossfit.com/2014/10/28/c10282014/

Basic: A. Deadlift 3 @ 70% 3 @ 80% 3+ @ 90% B. Hang Power Clean 5.5.5.5 TnG C. WOD   COMP: A.Back Squat 4.4.3.3.2.2 B. Deadlift 15.15.15.15 C. GHR 5 x 8-12 D.WOD

SKILL: Back Squat @3111 5.5.3.3.3   WOD 5 Rounds for time: 10 Right hand KB Clean 53/35# 10 Left Hand KB Clean 53/35# 5 Wall Walks   -12 min time cap   [...]

Monday Run 1.5 miles 100 air squats 100 dips Run 1.5 miles Cash out med ball sit ups Wednesday 120 cal row 50 box jumps 90 cal row 40 box jumps 60 cal row 30 box jumps 30 cal row 20 box jumps [...]