FRI 08.29.14

Labor Day Weekend Schedule

Saturday: 9, 10, 11a classes
Sunday:10a class, 11a open gym
Monday:Gym Closed. Happy Labor Day!

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/14.

B. 4 Rounds for Time:
5 1-arm Kettlebell Thruster (R) (24/16 kg)
4 1-arm Overhead Lunge (R)
20 situps
5 1-arm Kettlebell Thruster (L)
4 1-arm Overhead Lunge (L)
200m run

Post load and reps for Bench and time to complete the WOD.
Ex: 155#, 7 reps, 13:10 Rx.

And coming Saturday…Partner WOD

2 Plates: 6 Rounds
12 Plate Ground-to-overhead (45/25)
10 Situps w/ Plate (45/25)
12 Box Jumps (6/4”)
200m Run while partner does 100m Farmers Carry with 2 Plates (45/25) (alternate each round)

Post time to complete WOD Ex. 22:55

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