''The Homecoming Dance'' (06.25.2010)

Important Notice
This Saturday and Sunday (June 26th & 27th) we will NOT be open for make-up WODs/Skill Development Training.
Our facility will be hosting a CrossFit Olympic Lifting Certification over the weekend and we will be at capacity with all the Seminar attendees.
Our normal weekend training hours will resume the weekend after the 4th of July.

Warm-up Drills (06.25.2010)

1:00 Single-Unders
7 x Deadhang Pull-ups
9 x Push-ups
1:00 Single-Unders
12 x Abmat Sit-ups
15 x Air Squats
1:00 Single-Unders

Shoulder Opening Drill (Wall)
10 x Lunge w/ Torso Rotations (alt legs)

''The Homecoming Dance'' (06.25.2010)
Complete as many rounds as possible in 20:00 of
3 x Muscle-ups
9 x Thrusters (115/85lbs)
18 x GHD Sit-ups

Post rounds completed to comments.

Skill Development (06.25.2010)
At your own pace complete 5-4-3-2-1 reps of
Pistols (Non-Dominant Leg)
Handstand Push-ups
Pistols (Dominant Leg)

Post notes/details from this skill session to comments.

CrossFit Endurance WOD (06.25.2010)
''Tosh''
Swim: 3x(50m/y +100m/y +200m/y)
Bike: 3x(1/2mi +1mi +2 mi)
Run: 3x(200m +400m +600m)
C2: 3x(250m +500m +750m)

Notes: Rest the exact time it takes you to do each interval in each set.
Ex: 200m run in 35 seconds, rest 35 seconds, 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.