Monday, 11-21-16

10 min AMRAP 15 Thrusters 45/35 5 Bar/Ring M/U’s 15 Thrusters 75/55 5 M/U’s 15 Thrusters 95/75 5 M/U’s……115/95, 135/105, 155/115 Rest 5 Min 3 Min AMRAP Snatches 135/95

Murph: Spots for the 9:30 heat still open. Make sure to sign up for the BBQ!   Warm up: 2rd at an easy pace 200′ Lateral side step :30 Wall Squat Hold 10 Air Squats Calf Stretches 15 min to establish Back Squat 1RM For time- 3RDS 50′ HS Walk (100′ Bear Crawl) 5 Sq….

CrossFit Kids cancelled for Sunday. Coach Katie will reschedule classes. If you do not shovel today don’t feel bad. When you come to the gym, we can make up for it with this…..

Saturday, May 19th’s WOD is the Stan Wong 5K. Meeting place is Newport Beach. Strength/Skill – SDHP 10 HSPU 20 Wall Balls 20/14 30 Knees to Elbow 40 Burpees 50 SDHP 75/45 60 D/U’s

Strength/Skill – Power Clean Powerclean 15 reps (who can move 100 % of their bodyweight?) Tabata Squat (who can hold 18 + for all eight rounds?) Powerclean 15 reps Tabata Squat Questions: 1) What is the minimum number of squats in any twenty second interval? 2) What percentage of your weight did you powerclean?

Summer Tuesday and Thursday 7PM classes start this week.   Strength: Deadlifts 5X3 Set 1-4 60-75% Set 5 @ 80% of 1RM   Front squats 5X4 @ 70%   27-21-15-9 Wall Balls 20/14 Deadlifts 205/145