Saturday, 9-8-12

With a partner complete : 30 min EMOM Min 1- Burpee to plate 45/25 Min 2- Cal Row Min 3- Pull Up Min 4 – T2B Min 5- DB Floor Press *Partner A does Min 1 work, while partner B rests. When Min 1 is over partner A rest while partner B completes min 2.*…

Cotton tees, available in pink for women gray and black for men. only $15! Great for any Crossfit workout. Skill – Overhead squat and deadlift review WOD “Fetal Position” 21-15-9 Overhead Squat 135/95 95/65 55/35 Deadlift 225/155 185/135 125/85

Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. Strength/Skill – Front Squat 5 x 3 3 R.F.T. 22 Kettlebell swings (2 pood) 22 Box jump 24/20 inch box Run 400 meters 22 Burpees 22 Wall ball shots (20/14 pound ball)

NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY Skill/Strength – Handstand Walk 10mx3/ Handstand Hold 5 min total 5 RFT – 25 – Double Unders 200m-Run 25 – Box Jumps

Strength: 5X5 Front Squats @ 70% Three rounds of: Max reps in a min. Pass Throughs (w.push up in the front and dip in the back) Sumo deadlift high-pull, 75 pounds (Reps) Burpees (Reps) Push-press, 75/55 pounds (Reps) Pull Ups (reps) 1 min rest

Strength/Skill – Deadlift 3-3-3-3-3 90% of 1RM E.M.O.M. for 8 minutes 3 Power Cleans 205/165 . Rest 3 Minutes A.M.R.A.P – 7 Minutes 7 Weighted ab-mat s/u’s 40/20 (D.B. Under chin) 14 Air Squats 21 Mountain Climbers (Knees touch elbow on every rep)