Tuesday October 1, 2013

Posted on Sep 30, 2013 | 0 comments

Space is still available for the Filthy 50 Partner WOD.  Sign ups are required so sign up now.  It will be a fun event for a great cause!!!

Don’t forget Mobility class tonight @ 7pm.

Skill/Warm up

3 Rounds NOT for time:

8-10 Toes to Bar (work on kipping, rhythm)

10-12 Ring Push Ups

2 Rope Climbs

 

WOD

30 Minute Running Clock

Run 1 Mile,

then in remaining time, AMRAP

15 Wall Balls

12 Power Snatch 75#/55#

9 Burpee Pull Ups

 

CrossFit Melt WOD (8am & 7pm)

Tabata – 1 minute between each tabata round

Dumbbell Thrusters

Push Ups

Kettlebell Swings

Alternating Lunges w/dumbbells

Sit ups w/dumbbell