And were back.......

Max Effort Squat Thruster

3 x 3

Max Effort Pullups x 3

W.O.D.

--

5 Deadlifts @275m, 185f

10 Barbell Pushups

AMRAP 9:00

"We must always change, renew, rejuvenate ourselves;

otherwise we harden."

~ Johann Wolfgang von Goethe

LifeStyle Tip

Write your plan to accomplish 2010 goals.

Max Effort Push Jerk

W.O.D.

--

100 Meter Sprint

5 Squat Cleans @205m, 95f

7 Rounds

--

Recovery

50 R/L Windshield Wipers @135m, 65f

"To all my little Hulkamaniacs, say your prayers,

take your vitamins and you will never go wrong."

~ Hulk Hogan

LifeStyle Tip

Click here to read "How to let out your Dark Side."

Max Effort Deadlift

W.O.D.

--

40 - 30 - 20 - 10

Plyo Pushups

Jump Squats

Atomic Situps

--

Max Effort Plank

"100% of the shots you don't take don't go in."

~ Wayne Gretzky

LifeStyle Tip

You will NEVER drink soda again.

Max Effort Bench Press

Max Handstand Holds

W.O.D.

--

1:00 Ball Slams

1:00 Bear Crawls

1:00 Wall Squat Holds

1:00 Pushups

1:00 Situps

1:00 Stairs

2 Rounds

1:00 Rest Between Rounds

"Our minds become magnetized with dominating thoughts we hold

in our minds and these magnets attract

to us the forces, the people, the circumstances of life

which harmonize with the nature of our dominating thoughts."

~ Napoleon Hill

LifeStyle Tip

Make Moves.

Max Effort Overhead Squats

Clapping Pushups x 25

Close Grip Pushups x 35

Med Ball Pushups x 25R/L

W.O.D.

--

Swings x 20 @88m, 53f

Squat Thrusters x 10 @135m, 75f

5 Rounds

"The most important of life's battles is the one

we fight daily in the silent chambers of the soul."

~ David McKay

LifeStyle Tip

Do something to change it.

Max Effort Push Press

W.O.D.

--

7-6-5-4-3-2-1

Deadlifts @1.5BW

Cleans @.75BW

Press @.50BW

No Clock.

"Be very strong...

Be very methodical in your life if you want to be a champion."

~ Alberto Juantorena

Lifestyle Tip

I think the Paleo Cookbook could be a great gift this holiday season

Click here to check it out

W.O.D.

--

25 Burpees

100 Pushups

200 Situps

300 Squats

25 Burpees

Each set of 25 burpees must be done first and then again at the end.

You may split the other exercises up as desired.

"The excellency of every art is its intensity,

capable of making all disagreeable evaporate."

~ John Keats

LifeStyle Tip

Click here to read part one of an interview with Robb Wolf.

Its titled The Present Future CrossFit.