Tuesday October 15, 2013

Posted on Oct 14, 2013 | 0 comments

Don’t forget our FILTHY FIFTY partner WOD is this Saturday. All proceeds go to Lodi Cancer Kids. Sign up today! Breakfast will be provided! Don’t worry if you don’t have a partner yet! Just come and we can set you up with one! Starts at 9am! 

 

We will begin a 10am class on MWF starting next Monday! This will be a trial run for a few weeks! 

 

Scott Hisaka will be back this Sunday for another Olympic lifting class. There are a few spots still open! You won’t want to miss it! 

 

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Sarah Takahashi and Stephanie Moe  representing at Barbells for Boobs @ CrossFit Excel last Friday night! Great job ladies!!!!!!

 

Skill Warm-up:

3 Rounds not for time:

4 Turkish Get-ups per arm

15 Barbell Good Mornings

3-5 Wall Walks

 

WOD:

5 Rounds:

3 Minute AMRAP

1 Minute Rest after each round

5 Dumbbell Deadlifts 45#/25#

5 Dumbbell Hang Squat Cleans 45#/25#

5 Dumbbell Push Press 45#/25#

 

CROSSFIT MELT (8am and 7pm)

For time:

50 Kettlebell Sumo Deadlift High Pulls

40 Ball Slams

30 Box Jump Overs

20 Pull-ups

Run 1000m

20 Pull-ups

30 Box Jump Overs

40 Ball Slams

50 KB SDHP

 

CORE:

100 Wall Ball Situps

Every 20 sit-ups, 45 Seconds plank on ball….