Sept 5th
6:45PM Start
Please contact us ahead of time to come by and fill out registration papers, waivers, set-up membership payment options and meet our staff/crew of athletes!
Warm-up Drills (08.28.2012)
3:00 x speed rope
2 rounds for Quality of
10 x Push-ups
10 x Squats
12 x Sit-ups
*5-8 Minutes x Individual Mobility Drills
''Choose Your Own Adventure III'' (08.28.2012)
Complete For Time
25 x burpee jump touches
Row 1000m
6500lbs x Ground-2-Overhead (Through Full Squat)
Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet
Skill Development (08.28.2012)
Rest and Recover; Mobility and Myofacial Release (Foam Rolling)!
Mobility WOD
CrossFit Endurance Rest Day (08.28.2012)
Posts
6 comments:
22:32 @ 115 (snatch)
-Bert
52 reps @95lbs ended at 30min
20:15 115#
Jay
28:08 @95
-Nick F
19:30 @75lbs
Choose Your Own Adventure Part Tres
105 reps @ 50# Thrusters ended @ 30 mins = 5,250# (had 25 more reps to go..bummer.)
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