Friday’s WOD

Events & Updates:

There will be no 10AM Oly class this Saturday due to the Labeda Halloween Party. There is still a 8:30 CrossFit Class on Saturday!

 

BootCamp #131025:

10 Minute AMRAP:

20 Sit-ups

20 Flutter-kicks 

20 Leg Levers

20 Box Leg Raises

15 V Sit-ups

Tabata Work!

Tabata Mountain Climbers

Tabata Tuck Jumps

Tabata DB Step-ups (30/25 lbs)

Tabata Bench Dips

 

CrossFit #130914:

Warm-up:

(3) 100 M Sprints

* 30 sec break in between each

Skill:

Burgner

 

Squat Clean/ Strength:

1-1-1-1-1-1-1

*Use the heaviest weight you can for each set. Rest as needed between sets.

 

Advance #130605:

BBG

1) 12 minutes to establish a 1RM Power Snatch.

2) 12 minutes to establish a 1RM Power Clean & Push Jerk.

Conditioning

3 rounds for time of:

5 Muscle-Ups
20 KB Snatch + OH Lunge 24/16kg (10L/10R) DEMO VIDEO
40 Double-Unders

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