Tuesday, 3-13-12
Important Membership Change Inforamtion
10 Deadlifts 315/225
20 Wall Balls 20/14
30 Toes to Bar
40 Burpees (Both feet land on 25 lb. plate)
50 Hang Power Cleans 95/65
Important Membership Change Inforamtion
10 Deadlifts 315/225
20 Wall Balls 20/14
30 Toes to Bar
40 Burpees (Both feet land on 25 lb. plate)
50 Hang Power Cleans 95/65
Partner Wod 3 rounds EACH of: Partner 1: 75 D/U’s Partner 2: Max Russian KB Swing 70/53 Switch Partner 1: 30/25 Calorie Row Partner 2: Weighted Sit Ups 35/25 Switch
Strength: Deadlifts 5X3 Between 75-85% Partner Wod 800m run 100 KBS 53/35 100 Med Ball twists 20/14 100 SDHP 53/35 400m run
For Time: 300m Row 30 Burpees 30 Deadlifts 225/185 30 HSPU 200m Row 20 Burpees 20 Deadlifts 20 HSPU 100m Row 10 Burpees 10 Deadlifts 1o HSPU
Strength: Deadlifts: 3-3-3-2-2-1-1 working up to a heavy single 2011 CrossFit Games Regional Workout 6 For time: Row 20 calories 30 Burpees 45 pound Two-arm dumbbell ground-to-overhead, 40 reps 50 Toes to bar 100 foot Walking lunge with 45lb plate held overhead 150 foot Sprint
GYM IS CLOSED THIS MORNING. I WILL CALL THE AFTERNOON BY 3PM. STAY WARM AND BE SAFE. FOR THOSE OF YOU WHO REALLY WANT A WORKOUT, I HAVE EXTRA SHOVELS AT MY HOUSE…;)
Tabata D/U’s “Barbara” 5RFT 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats