Friday, November 12th 2010
W.O.D.
“Double Wall Ball Cindy”
As many reps as possible in 20 minutes of:
10 Pull Ups
20 Push Ups
30 Wall Ball
If you want to get filthy Saturday, November 13th, be here @ 8:45 a.m. for a 9 a.m. start!!!!!!!!!!!!!
W.O.D.
“Double Wall Ball Cindy”
As many reps as possible in 20 minutes of:
10 Pull Ups
20 Push Ups
30 Wall Ball
If you want to get filthy Saturday, November 13th, be here @ 8:45 a.m. for a 9 a.m. start!!!!!!!!!!!!!
Katie Hogan from the CrossFit Games Power Cleans 225!!!! Watch it Boys!! Strength/Skill – 3-3-3-3-3 Hang Squat Clean 10,9,8,7,6,5,4,3,2,1 Push Jerk 135/95 100′ Walking Lunge 45/25 Saturday is a partner WOD. It will include Sledge Hammer Swings and Tire Flips so…..put your partner on lay-a-way!!!!!
Strength – Snatch Balance 3-3-3-3 As many rounds as possible in 20 minutes of: 12 Burpees (bar facing) 10 Overhead Squats 65/95 lbs 8 Pull-ups
Strength/Skill: Deadlifts 5RM For time: 5 rope climbs 15′ 5 Clean and jerks 95#(65#) 4 rope climbs 4 Clean and jerks 115#(75#) 3 Rope climbs 3 Clean and Jerks 135#(95#) 2 Rope climbs 2 Clean and jerks 185#(115#) 1 Rope climb 1 Clean and jerk 205#(125#)
W.O.D. – For time: 100 Double Unders 10 Squat Snatches 135 / 95 lbs 10 Chest to bar Pull-ups 10 Thrusters 135 / 95 lbs 10 Chest to bar Pull-ups 10 Power Clean & Jerks 135 / 95 lbs 10 Chest to bar Pull-Ups 100 Double Unders
3 Rounds for reps 1 min of each Burpee to plate 45#/25# Box Jump Overs 24″/20″ Push Press 95/65 D/U 2:1 Hang Sq. Cleans 95/65 rest *Fight Gone Bad style*
Today’s WOD is the Stan Wong 5K. Meeting place is Newport Beach. Check in time is from 9:00-10:30.