20 August 2013; Back to School

Warm up: 20 Passthroughs, 20 Rack Jerks, 20 Overhead Squats

Skill: Rack Jerk/Push Jerk

Strength: Rack Jerk 1,1,1,1,1,1,1 20 mins to work up to a Heavy 1

Announcements: AllSport CrossFit Endurance Classes Tuesday nights

WOD: Countdown Karen

150 Wallballs for time 20/14

12 minute Countdown Clock, score is remaining time I.e. 5:14 left

AWOD: Open WOD 12.4

150 Wallballs

90 Double Unders

30 Muscle Ups

AMRAP 12 minutes

Please make sure you put up your wall ball proper appropriate space allocated for it! The shelf is labeled!

8-20-2013

7:00 p.m. CrossFit Endurance

Run to Lamar

800 Meter Indian Run around Lamar Track in 2 Groups of 10 People

Line Drills:  Butt Kicks, High Knees, Skipping, Carioca

WOD:  4 Rounds:

Sprint 100 Meters Backwards, Turn Around Sprint 200 Forwards then Turn Around Sprint Backwards 100 Meters, Rest 3 Minutes

Team Relay Fun:  Teams of 4:  1600 Meter Relay (200 Meters each, twice)

8-20-2013CFE