Thurs. 12/30/2010

Warm up: 2rd at an easy pace 10 Light DB upright row to press 10 Banded Strict Press 10 Banded Pull Aparts 10 Jumping Squats 9min EMOM – Push Press Min 1-3: 5 @ 65-70% of 1RM Min 4-6: 3 @ 70-75% Min 7-9: 1 @ 75-80% For time – 30-24-18 2-DB Hang C&J 50/35…

Getting Ready for the Open…… Games open WOD 14.1 10 min AMRAP 30 D/u’s 15 Power Snatches 75/55   Strength: Deadlifts: 10 reps @ 50% 10 reps @ 60% 10 reps @ 70% 8 reps @ 75% 6 reps @ 80% of 1RM…..rest 2 min between sets.       :

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

Deadlift – 1-1-1-1-1 Rest, then: For time: 1000 m row 80 Squats 60 Sit-ups 40 Push-ups 20 Pull – ups

“THE AIR FORCE WOD” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats ‘Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed…

PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength – Pusk Jerk 5-3-3-1 “KAREN” 150…