Saturday, 2-16-13

The Beast giving his approval!!!! 3 rounds of: Carry 40/20 pound sandbag 400 meters 95/65 pound Push press, 15 reps 15 Box jumps, 24/20 inch box 95/65 pound Sumo deadlift high-pull, 12 reps

We are having sign ups for the Snatch Clinic with JP now. It is on Oct.17th @10am. Cost is $40.00. It’s a Surprise…… Strength : 5×5 deadlift @ 77.5% Wod: Ascending Ladder for 8 Min 2-4-6-8… KB Power clean and Jerk 53/35 C2B

“10 min EMOM 1- 5 Strict press @70% 1RM 2- 7 Bent Over Row with SP weight 25 min Descending ladder AMRAP 100m run 20 Burpee 100m run 19 Burpee 100m run 18 Burpee 100m run…. …100m run 1 Burpee”

Strength: Deadlifts: Work up to a heavy 5 Cindy 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats

Last Hero Wod for the fundraiser will be Super bowl Sunday. Mark your calendars for Sunday Funday!!! Strength 14 Min EMOM Odd – 40 D/U Even – 4 TGU 35/25 WOD Crossfit Open WOD 15.4 8 Min AMRAP 3 HSPU 3 Cleans 185/135 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans…

3 RDs 10 Banded Squat 40′ Duck Walk 5 Broad Jumps Back Squat 3×10 @60% 1RM AMRAP 20: 30 Overhead Squats (115/80) 30 Box Jump Overs 30 Toes to Bar 30 Calorie Row