Friday 4.5.12

Teams of 3 work to accomplish the following:

As many meters and reps  as possible in 9 minutes of:

Row for max meters (rotate every minute)
Max Russian KB Swings (rotate every minute)

Two athletes will work at a time.  One will row for max meter in one minute, one will perform max Russian KB Swings in one minute, and one will rest.  Score is total meters and swings.

Rest 3 minutes…

As many complete rounds and reps as possible as a team in 9 minutes of:

7 Box Jumps (24/20)
12 Power Snatches (75/55)

Athletes rotate as needed.  Team members pick up where the previous athlete left off in the rep scheme.

Rest 3 minutes…

Complete as many rounds and reps as possible in 9 minutes of:

90 Deadlifts (225/155)
90 Burpees

Complete as many double unders as possible in time remaining.

Each team will can have two members working at a time.  You work on both exercises at the same time as long as only two team members are working.  Once all  reps of each are completed, all 3 team members can double under at the same time.  Score is total sum of double unders completed.

Don’t Make My Mistakes: The 10 Things I’ve Learned From Doing Crossfit

“Regionals” from CrossFit West Santa Cruz

Dispelling some myths: Women in CrossFit

Thoughts On The Open

Easter Weekend Schedule:

Good Friday
9:oo am-Easter Weekend Throwdown (CrossFit WOD)
4:30-NO Class

5:30-NO Class
9:00am CrossFit WOD (Open Gym)

“Jesus said to her, ‘I am the resurrection and the life. He who believes in me will live, even though he dies; and whoever lives and believes in me will never die.'”~John 11:25-26

Previous Post:


Next Post: