6 August 2013; “21 Minute Cindy”

Warm-up: Row 500m, 25 Air squats

Strength: Deadlift, work up to a new 3RM (this is touch and go, no regripping)

Skill: Sumo Deadlift High Pull

WOD: 21 Minute “Cindy”

First Seven Minutes….

5 Pull-ups/10 Push-ups/15 Air squats

Second Seven Minutes…

5 SDHPs/10 Sit-ups/15 Air squats

Final Seven Minutes….

5 Squat Cleans/10 Push-ups/15 Air squats

RX – 95/65

ARX – 135/95

Score is same as Cindy, Rounds plus reps

CrossFit Endurance WOD – 7:00 p.m.

Warm-up;  Run from ASCF to Lamar High School. If you did not park at ASCF, then jog 800 meters and stretch. Please bring plenty of water and a watch that has a timer.

 50m X 2 (1 minute rest in between), 5 Burpees after each sprint

100m X2 (2 minute rest in between), 5 Air Squats after each sprint

150m X2 (2 minute rest in between), 5 push ups after each sprint

200m X2 (3 minute rest in between), 10 lunges after each sprint

300m X2 (3 minute rest in between), 10 Sit-ups after each sprint

400m X2 (5 minute rest in between), 10 Burpees after each sprint

CF Endurance

8-6-2013

8-6-2013