Strength: Bench Press

Skill: Double Unders

WOD:
For Time:
15-10-5
Burpees
Strict Pullups

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If you have strict pullups. Do strict chest to bar pullups

Saturdays Workout is "Amazing Grace" you must register  under CrossFit Warwick to do this workout. Everyone is welcome to come watch but  only the people that have signed up can do the workout.

Add a little anger and maybe you will lift more!
Anger and testosterone: Evidence that situationally induced anger relates to situationally induced testosterone by Peterson CK, Harmon-Jones E.

Strength: Deadlift

Skill: Double Unders

For Time:
21-15-9
Power Clean 95/65
HSPU
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Saturdays Workout is "Amazing Grace" you must register  under CrossFit Warwick to do this workout. Everyone is welcome to come watch but  only the people that have signed up can do the workout.

3 Rounds for Time:

400m Run
15 Squat Box Jumps
20 Push Ups
25 Walking Lunges

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Saturdays Workout is "Amazing Grace" you must register under CrossFit Warwick to do this workout. Everyone is welcome to come watch but only the people that have signed up can do the workout.

Strength: Press

Skill: Double Unders

WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Kettle Bell Swings 53/35#
Sprint 100m

*Complete the KB swings and in between sets sprint 100m.


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Strength:5/3/1 75-85-95%

Skill: Pushup

Thruster/Box Jump Ladder
Continue for as long as possible:
1 Thruster 95#/65#, 1 Box Jump 20", the 1st minute,
2 Thrusters/2 Box Jumps the 2nd minute,
3 Thrusters/ 3 Box Jumps  the 3rd...

Thank you to everyone who came out to the one year anniversary party. Thanks to the members who brought food!

Everyone did a amazing job on the paleo challenge! 
After looking at the journals here are some issues. They may be considered paleo but, would they be best for optimum health? Are they helping you reach your goals?  
1. High Fruit intake
2. Lara bars(candy) 
3. Dark Chocolate
4. Paleo Muffins
5. Wine  

Again everyone did a great job some reworking will help you get to that place you want to be.

Overall Female: Jean Beattie
Overall Male: Joe Lennon
Most improved Helen time Female: Karen Levin
Most improved Helen time Male: Jay Oliver
Fastest Helen time: Matt Reagan


Helen Scores Day 1 / Day 21 
David 11:46/12:27
Liza 16:38/16:08
Bridget 17:56/19:46
Karen 19:15/15:33
Jay 19:57/16:36
Chris 20:45/20:02
Joe 19:53/14:55
Pat 19:00/16:57
Kimbo 15:18/14:21
Matt 9:26/9:04
Coach Ryan 12:32/10:36
Rob 11:20/10:27

NO 9am Class 

FYI Regarding Tomorrow

Start time for "Helen" is 11:00am. No 9am Class!!!
If you are in the paleo challenge please come 20 minutes early to get
weighed-in and pictures taken.

Start time for the Party is Noon.
Everyone is invited so, please bring your family. We will have snacks and
soda. We will be announcing the winners of the paleo challenge and announcing
other various awards including Athlete of the Year!

Thank you for your suport and we look forward to seeing you tomorrow!


The Coaches

Strength: Bench Press 

Skill: Burgener Warm up

Overhead Squat 15 Rep Max

Go for Bodyweight!

Strength: Deadlift

Skill Burgener Warm up

WOD: "Grace"
30 Clean And Jerls for Time 135/95#

Skill: Bugerner Warm Up

Row or Run a 5K

If you are in the Fall Row Challenge: YOU ARE RUNNING!