1 October 2013; “The Pizza Box…”

Warm-up: Payday Pullups

Payday Pullups must be counted AND filmed by a Coach. One Free Month of CrossFit (only applies once per member and only applies to current paying members only) if a Male performs 50 Unbroken Pull-ups (Chin over Bar every time and not coming off the Pullup Rig) or a Female performs 30 Unbroken Pull-ups (Chin over Bar every time and not coming off the Pullup Rig).

Strength: 5-5-5-5-5 Backsquat

Strength 2: 3-3-3-3-3 Strict Press

Skill: Kettlebell Snatch

WOD: 12 minute AMRAP of….

5 KB Snatch with each arm

7 KB Push Press with each arm

14 Goblet Lunges with KB

Advanced WOD: Use two KBs, one in each hand, Lunges will be from the front rack, scale heavy but accordingly

Cool Down: 1 minute rest after WOD, complete 1 minute of Russian Twists and 1 minute of max situps

10-1-2013

6:00 p.m. CrossFit Endurance Class (Meet at Lamar High School Bleachers at the Track)

Warm-up:  400 meter jog, stretch, line drills

WOD:

800 Meter Sprint, Rest 3 Minutes

100 Meter Sprint, Rest 2 Minutes

600 Meter Sprint, Rest 3 Minutes

200 Meter Sprint, Rest 2 Minutes

400 Meter Sprint, Rest 3 Minutes

100 Meter Sprint, Rest 2 Minutes

200 Meter Sprint, Rest 3 Minutes

200 Meter Sprint, Rest 2 Minutes

100 Meter RACE  🙂

CFE 10-1-2013