From our Friends at CrossFit Newport Beach

This video was posted on CrossFitEndurance.com. Beware it has explicit language and if you voted for Hussein Obama...you ain't gonna like it! But watch it anyway, these men and women are the reason why we all get to live in a free nation.

God Bless,
Morris

P.S.
Don't blast Baker if this pisses you off!









People sleep peacefully in their beds at night only because rough men stand ready to do violence in their behalf. - George Orwell

Thanksgiving Weekend

Two WOD's for you to enjoy.

One Day:
Run a 5k

Next Day:
100 Squats
100 Push Ups
50 Squats
50 Push Ups

For Time

HAPPY THANKSGIVING

href="http://www.operationphoenix.com">

Wed. Nov. 26

10 KB Swings
10 Pull Ups
10 Box/Tire Jumps
10 Wall Ball

5 Rounds for Time

Happy Thanksgiving! See you all on Monday, Dec. 1.

Tues. Nov. 25

Row 300m
30 Push Ups
30 Air Squats
Row 200m
20 Push Ups
20 Air Squats
Row 100m
10 Push Ups
10 Air Squats

Mon. Nov. 24

Warm Up w/ 500m Row, 20 Push ups

30 KB Swings
10 Burpees
10 Pull Ups

4 Rounds

HAVE A SAFE WEEKEND

JUST A LITTLE REMINDER...




DON'T DRINK AND DRIVE THIS WEEKEND OR YOU MIGHT RUN INTO THIS GUY

Fri. Nov. 21

INDESTRUCTIBLE

WARM-UP
25 OHS
25 PSU



1000 M ROW
10 BURPEE PULL-UPS
10 STAIR RUNS
10 TIRE FLIPS
10 TIRE JUMPS
10 PUSH-PRESS "HEAVY"
10 DEAD LIFTS "HEAVY"
10 KB SWINGS "HEAVY"
10 BALL SLAMS
10 PULL-UPS
10 SUPER MAN PUSH-UPS
1000 M ROW


FOR TIME...BLOW IT OUT!!!

Thur. Nov. 20

Row 5k
:)

Wed. Nov. 19

10 Body Weight Dead Lifts
20 Box/Tire Jumps

Max Rounds in 20 Minutes

Tues. Nov.18

15 Thrusters
15 Pull Ups
15 Sit Ups

5 Rounds for Time

Mon. Nov. 17

Row 400m
25 Air Squats
25 Push Ups

4 Rounds for Time

This video is imprtant to your understanding of proper technique and intensity. Enjoy.

Sat. Nov. 15

Row 500m
50 Front Squats
40 Push Ups
30 Pull Ups

3 Rounds

Fri. Nov. 14

max Rounds in 20 Min. of:

5 Burpees
10 Wall Ball
15 KB Swings

Watch This:

Thur. Nov. 13

Row, "1/2 Angie," Row

Row 500m
50 Pull Ups
50 Push Ups
50 Sit Ups
50 Squats
Row 500m

For Time

Think of our heroes when you're complaining today:

Wed. Nov. 12

15 Box/Tire Jumps
15 Wall Ball
15 KB Swings
5 Rounds

Tues. Nov. 11

"Victor"
5 Body Weight Deal Lifts
10 Push ups
15 Air Squats
20 Sumo Dead Lift/ High Pull (kb)
4 Rounds

Mon. Nov. 10

"The Martin Special"
300 m Row
15 Push Press
15 KB Swings
10 Pull Ups
4 rounds for time

Sat. Nov. 8

Kipping Pull Up Instruction

Air Squat Contest

Fri. Nov. 7

"Jackie"
Row 1000m
50 45lb Thrusters
30 Pull Ups

For Time

http://media.crossfit.com/cf-video/JackieAmundson552.wmv

Thursday, Nov. 5

50 Jump Ropes
25 Push Ups
25 KB Swings
50 Jump Ropes
15 Push ups
15 KB Swings
50 Jump Ropes
5 Push Ups
5 KB Swings

for time