Tuesday, 7/12/11

Skill work….Handstands OPEN 18.4 Diane 21-15-9 reps of: Deadlifts, 225 / 155 lb. Handstand push-ups Then,  21-15-9 reps of: Deadlifts, 315 / 205 lb. 50-ft. handstand walk after each set Scaled: (Ages 16-54) Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl Women deadlift 95 lb. and perform hand-release…

15 min alt EMOM 1- 12 Ring Row 2- 15 BB Good Mornings 3- 4 DB Single Arm Hang Clean & Jerk (each arm) Tabata :20 on/ :10 off x8 Floor Press 95/65 SDHP 95/65 Thruster 95/65 Push Press 95/65 rest 1 min between tabata

10 Rounds for Time 10 Box Jumps 10 Sit-Ups 10 Pull-ups 10 Reverse Lunges (1.5/1) 10 Push-Ups Begin each round with 40′ Bear Crawl

Today’s classes 4,5 and 6pm.   Last day to order from catalog is TODAY! Lots of sand outside, please clean your shoes.   Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees…

CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 115/75 pound Shoulder to overhead, 5 reps 115/75 pound Deadlift, 10 reps 15 Box jumps, 24/20 box Rest 3 Minutes Two 400m Runs 1 – Weighted 400m Run 45/25 2 – 400m Run

Strength: Snatches 6 singles @ 85% 3RFT: 40 Air Squats 20 Hang Power Snatch RX95/65 RX+115/95 Cash Out- RX 50 pull ups RX+ 50 c2b Pull ups