Thursday January 16, 2014

Posted on Jan 15, 2014 | 0 comments

COME SUPPORT JAMIE, SHAWNA AND CHRIS AT THE NORCAL MASTER’S COMP THIS SATURDAY!!!! CRANEWAY PAVILION IN RICHMOND, CA…..

 

THE TIME HAS ARRIVED YET AGAIN!!! REGISTRATION FOR THE CF GAMES OPEN IS NOW LIVE. The Open is for everybody, not just for those who want to compete. See how you stack up against crossfitters all over the world!!!! First workout released February 27!

 

Skill Warm-up:

3 Rounds not for time:

8-10 Ring Dips

6-8 Alternating Turkish get-ups

45 Seconds L-sit

 

WOD:

Run 800m

30 Handstand Push-ups

30 Kettlebell Swings 70#/53#

Run 400m

30 Kettlebell Swings 70#/53#

30 Handstand Push-ups

Run 800m

 

CrossFit Melt  (8am and 7pm)

WOD:

Run 1000m

30 Wall Balls

30 Kettlebell Swings

Run 800m

20 Wall Balls

20 KB Swings

Run 400m

10 Wall Balls

10 KB Swings

Run 250m