Saturday, July 21 2012

Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Spots left for the 10:30 am heat only. We will be going to JC’s Saturday night , May 12th…Save the date! Murph will be 5-26!!   Warm Up: 3rds at easy pace 10 Very light DB upright…

CROSSFITGAMES ARE ON TONIGHT @ 10:30 ESPN 2 – WOMEN CROSSFITGAMES ARE ON TONIGHT @ 10:30 ESPN 2 – WOMEN CROSSFITGAMES ARE ON TONIGHT @ 10:30 ESPN 2 – WOMEN THIS WOD STARTS 10MIN PAST THE HOUR AND ENDS ON THE HOUR. PLEASE BE PUNCTUAL Skill/Strength – Handstands, H.S.P.U.’S, Handstand Walks 5 R.F.T. 200m –…

Teams of 4 30 min AMRAP 25 KBS 15 HSPU 2:1 5 Rope Climb 3:1 *While one person completes reps for AMRAP, the other 3 are holding a loaded barbell 135/95. When switching the barbell cannot hit the ground.400m run penalty*

Box Squats 3-3-3-3 10-9-8-7-6-5-4-3-2-1 Push Jerks 135/95 Sit-ups O.H. Walking Lunges w/ plate 45/25 Rob F. setting the bar on chest to bar!!!! Paul M. trucking through the W.O.D. Anthony A.

“Sean” Ten rounds for time of: 11 Chest to bar pull-ups 22 Front squat 75/45

Partner WoD Row 1000 Meters AMRAP 1 – Wall Climbs while partner rows Run 800 Meters AMRAP 2 – 1 Burpee/3 Wallball Sets – 20/14 @ 10’/9′ Target while partner rows Row 1000 Meters AMRAP 3 – Wall Ball Sit-ups 14/10 while partner rows *The first round is simple, one partner rows, the other performs…