Saturday, 3-2-13

Strength: Every 90 sec for 5 sets 5X5 Push Presses For time: 50 Wall ball shots, 20 pound ball 25 Toes-to-bar 40 Wall ball shots, 20 pound ball 20 Toes-to-bar 30 Wall ball shots, 20 pound ball 15 Toes-to-bar 20 Wall ball shots, 20 pound ball 10 Toes-to-bar 10 Wall ball shots, 20 pound ball 5…

Tony’s Sushi Saturday night for cocktails @6pm.     20 min AMRAP – 15 inverted burpees (supine to handstand) 35 Bar Hops 15 Thruster 75/55 35 Sit Up Skills  

“Fight gone bad” 3 R.F.T. Wall- ball: 20 pound ball (10 ft target, reps) Sumo deadlift high- pull: 75 pounds (reps) Box Jump: 20′′ box (reps) Push-press: 75 pounds (reps) Row: calories (calories) The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for…

10 min to establish max unbroken reps D/U’s.   21 MINUTES ALTERNATING EMOM: 5 POWER CLEANS 175/135 10-15 RING DIPS 20-30 MED BALL TWISTS 20/14

BARBELLS FOR BOOBS Partner WOD One person works at a time, except for C&J’s, both work at same time. Angie DD 100 Breast to Bar Pull Ups 100 Chest to Deck Push Ups 100 Weighted Sit Ups 45/35 100 Goblet Squats 53/35 Grace 30 C&J 135/95 Each partner has to do between 1 and 3…

8 and 9:30am  classes Monday. BBQ 1:30     20 min to work up to a 5 RM Strict Press 3 RM Push Press 1 RM Split Jerk Crossfit Games Open Workout 11.3 5 min AMRAP Squat Clean 165/110 Jerk 165/110 *Each movement counts as 1 rep* Work Skills after wod