Thursday, December 16th 2010

CROSSFIT GAMES ARE ON TONIGHT, ESPN 2 8:00- 10:00 Check this guy out…He says YA BA DABA DOOO When the bar goes overhead!! Skill/Strength – Power Snatch 5-5-5-5 15-12-9-6-3 Snatch 95/65 Bar Facing Burpees

21-15-9 KBS 53/35 Goblet Squats 53/35 D/U’s (63-45-27) * 5Min Cap* Handstand walk/push up/hold practice *15-20 Min* 100 OHS 95/65 for time *10 T2b penalty for dropping barbell* *10 Min Cap*

We will miss Nate and Jenn…join us for breakfast at 11am. 10 min to complete “”Karen”” 150 Wall Balls 20/14 rest 5 min 10 min to complete “”Jackie”” 1000m Row 50 Thrusters 45/35 30 Pull Up

Strength/Skill – Snatch Balance Amanda 9-7-5 Muscle ups Snatch 135/95

Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Strength: Bench Press 5,5,3,3,1,1 Falkel Complete as many rounds as possible in 25 minutes of: 8 Handstand push-ups 8 Box jump, 30 inch box 15 foot Rope climb, 1 ascent

  30 Min EMOM 1- 12 SDHP 95/65 2- 12 Push Press 95/65 3- 15 Sit Up 4-12 Med Ball Cleans 20/14 5- 12 Hollow Rocks