Tuesday, 3-19-13

0:00-6:00 Burpee AMRAP 10:00-24:00 3 Rds 20 Pull Up 30 Push Up 40 Sit up 50 Air Squat 27:00- 33:00 10 Power Clean + Jerk 135/95 10 Power Clean + Jerk 155/115 10 Power Clean +Jerk 185/135 10 Power Clean + Jerk 205/155 AMRAP Power Clean + Jerk 225/165

Deadlifts 5 X 10 @ 60% For Time: 4 rds- 10 Power Clean 135/95 10 HSPU 3 rds- 20 Wall ball 15 KBS 53/35 2rds- 7 Power Snatch 135/95 12 Box Jump 24″/20″ *Scale as needed*

If you would like to watch Scott at the CrossFit Games today (7/29), go to ESPN3.COM which doesn’t air until 9 or CrossFit .com which is live streaming video (live, much cooler). His performance times are 12:40PM for event 1 and 4:20 PM for event 2. These times are PST so add three hours Event…

Strength/Skill – 5 x 1 Complex (1 Deadlift – 1 Mid-Thigh Clean – 1 High Hang Clean)= 1 rep 2011 Crossfit Open W.O.D. 11.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs / 55kg)…

Money is due on all pre-orders! With a running clock to 30 min- 0:00 21-15-9 Power Clean 135/95 HSPU At 10:00 15-12-9 Hang Squat Clean 135/95 OHS 115/85 (one bar) At 20:00 12-9-6 Squat Clean 135/95 HR Push Up At 27:00 MAX D/U

Some reminders: Saturday 9-26: Wod Wars from 1-5. Janel, Matt, Jon, Jordan, & Skidz are competing. They can still use volunteers. Let me know. Calverton Links 149 Edwards Ave Calverton , NY 11933 Friday 10-2: Tribal Games. Matt & Janel are competing. Let me know if you want me to pick up tickets so we…