Monday, 10-31-11

12 Min EMOM Even: 15 Hollow Rock Odd: 15 Sit Up 15 Min AMRAP 25 Wall Ball 20/14 15 C2B Pull Ups (20 Pull up or 30 Ring Rows) 9 Power Clean & Jerks 135/95

Strength: Power Clean + Push Press + Split Jerk x 6 start @ 60% of Push Press and build to heavy single 27-21-15-9 Cluster 75/55 Bar Hop 200m Run After each rd.

The first of a few fundraiser WODs. Whether or not you plan on doing the Wod please make a donation. Thank You, Mariana “Zeus” U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg,…

Skill – See Whiteboard at Gym 4 R.F.T. 1 Rope Ascent – BRING SOCKS 5 Clusters 95/65 10 Inverted Burpees 15 K.2.E 200 m Run 1 Cluster = 1 Power Snatch, 1 Back Squat, 1 BHN Split Jerk, 2 O.H. Walking Lunges Saturday is the partner WOD.…..did you put your partner on lay-a-way???? CrossFit Kryptonite…

20 min  to complete 3×8 DB Hammer Curl (superset by 20 banded curls) 3×15 banded tricep pull down(superset with triangle grip push ups to failure) 3 sets of 21’s (increasing weight) 3×10 french press (superset by 20 bench dips) 12 min AMRAP 7 Box Jumps 24/20 14 KBS 53/35

The back of….Deb “Shredded Wheatie” Beattie!!! Paleo Kits and Paleo Crunch are availble. Go wheat free…..All jerky is grass fed beef, the best kind of meat one can put in their body!!!! Strength/Skill – Push Press Fabuolous “50” …Mariana’s 50th Birthday…and Happy Birthday to Fabulous Phil Archer!!! For time: 50 Box jump, 24 inch box…