23 October; “15 Minute AMRAP”

Warm-up: Run to W. Alabama and Back

Skill: Tabata Burpees

Strength:  Benchpress 3X5

Announcements: Saturday DogFit and Christmas Party on 7 December 2013 (both on MindBody and are free classes, please sign up ASAP~)

WOD:  “15 Minute AMRAP”

Odd Rounds: 5 Squat Cleans (155/105)

10 Tricep Push-ups off Bar

15 Lateral Tuck Jumps over Bar

20 Double Unders

Even Rounds: 5 Push Jerks (155/105)

10 Tricep Push-ups off Bar

15 Lateral Tuck Jumps over Bar

20 Double Unders

 

5:30-6:30 CrossFit Endurance Class

Warm -up:  400 Meter Jog, 10 Jumping Air Squats, Line Drills, Water

WOD:

3X400 Meter Sprints, Rest 2 Minutes in Between

3X300 Meter Sprints, Rest 2 Minutes in Between

3X200 Meter Sprints, Rest 2 Minutes in Between

3X100 Meter Sprints, Rest as Necessary

10-23-2013