Monday October 7, 2013

Posted on Oct 6, 2013 | 0 comments

Hope everyone had a fabulous weekend!

There is only one spot left for the Olympic Lifting class with Scott Hisaka on Sunday October 13.  There are still a couple spots open for the class on October 20, so sign up while you still can.

 

Skill/ Warm up

3 Rounds Not For Time

4 Turkish Get Ups

8-10 Dumbbell Step Ups (per leg)

45 sec L-sit Hold

WOD:

7 MIN AMRAP

5 pull ups

10 Push Ups

15 Air Squats

 

3 MIN Rest

 

7 MIN AMRAP

10 Push Press 95#/65#

10 Front Rack Reverse Lunge 95#/65#

30 Double Unders

 

3 MIN Rest

 

7 MIN AMRAP

15 Wallballs

200m Run

 

CrossFit Melt (8am)

Run 800m, then

15-12-9-6-3

DB Thrusters

Burpees

Pull ups

then, Run 800m

Post WOD:

Planks – 3 Rounds

Front Plank  - 60 sec hold

Right side – 45 sec hold

Left side – 45 sec hold

rest 1 min