Monday, 12-9-13

Byadmin

Strength/Skill – 5 x 1 Complex (1 Deadlift – 1 Mid-Thigh Clean – 1 High Hang Clean)= 1 rep

2011 Crossfit Open W.O.D. 11.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups

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9-9-13

Byadmin

Winter schedule resumes tomorrow. Tuesday and Thursday 5AM classes, no more 7AM classes. Strength/Skill – Deadlift 12 min AMRAP ascending ladder of 2-4-6-8-10-12…… of: Burpees Box Jumps Power Cleans Box Jump height & Weights will be assigned by division

WOD & WINE

Byadmin

Teams of 2- For Time 1 person works at a time. 50 Push Press 200 M Farmer’s carry 100 Wallball sit ups 150 M Farmer’s carry 150 Air squats 100 M Farmer’s carry 200 Double unders 50 M Farmers carry The Catch: EMOM= 2 burpees each