Thursday, 4-24-14

Check out the youngest CrossFitter!!!! Skill/Strength – Box Squats 5-5-4-3-2 21-15-9 Ring Push-ups Pull-ups Box Jump 30/24 CrossFit Kryptonite

Tony’s Sushi tonight @7pm.   10 min EMOM 2 Split Jerk *work up to heavy double* 5 RFT: 25/20 Calorie Row 50 D/U 3:1 3 Rounds of “The Chief” 155/105 *25 min Cap* 1 Rd of “The Chief”: 3 Power Cleans + 6 Push-ups + 9 Air Squats

Warm up: 2 RDs at easy pace 5 K2E 5 Air Squats 5 BB OHS 10 Lunges 30 D/U 22 min AMRAP – 20/15 Cal Row 1 Rope Climb 3:1 20 T2B 1 Rope Climb 20 OHS 95/65 1 Rope Climb 20 Jumping Squats

Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

“Willy” Three rounds for time of: Run 800 meters 225 pound Front squat, 5 reps Run 200 meters 11 Chest to bar pull-ups Run 400 meters 12 Kettlebell swings, 2 pood U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine…

9 AM CLASS TODAY!!!   Partner WOD 25m AMRAP Buy in run 800m (both Athletes run) 10 OHS 135/95 25 Pull Ups 10 Synchronized Burpees 10 Push Jerks 135/95 25 T2B 10 Synchronized Burpees Only 1 athlete is working at a time, except for run and burpees.   Skill work for remainder of time