Monday, 9-16-13

Warm-up: 3 Rounds 10 Burgener’s (P.V.C.) 10 Push-ups (Games Style) 10 K2E Power Snatch Demo By Coach B’s daughter…… W.O.D. 5 R.F.T. 5 Deadlifts 85-90% of 1 RM 10 Box Jump(ing) Pull-ups or 5 – 275lb Deadlifts 10 Burpees

Christmas Party Dec. 15th. $20.00 pp “Chelsea” 30 min EMOM 5 Pull Up 10 Push Up 15 Squats *If you cannot complete the reps inside of the min, do the wod as an E2MOM*

Skill – of course….one arm dumbell snatches!! Four rounds for time of: 20 pound Medicine ball cleans, 20 reps 100 ft Walking lunge 45 pound One arm dumbbell snatch, right arm, 10 reps 45 pound One arm dumbbell snatch, left arm, 10 rep A GREAT AND TRUE CROSSFIT SUCCESS STORY!!!   True Story – by…

For time: 100 Double-unders Run 100 meters 15 foot Rope climb, 4 ascents Run 100 meters 135 pound Front squat, 30 reps Run 100 meters 100 meter Farmer carry, 70/45 pound dumbbells 70/45 pound Dumbbell snatch, alternating, 20 reps Run 100 meters

With Partner 30 Min AMRAP 400 m Row 30 Box Jumps 24/20 20 Thrusters 75/55 10 Man Makers 53/35 Break reps up anyway you like

Strength: Strict Press 5X3 @70% Push Presses 5X3 @ 70%   Karen 150 Wall Balls 20/14