Lift- Take 15-20 minutes to work on a Goat!
WOD-20 minute AMRAP
In teams of two, with only one partner working at any given time,
and partners alternating each full round, complete as many rounds and reps of:
10 Jumping Lunges (5 each leg)
10 Box Jumps-you may choose
WOD- 15 Rounds of Cindy:
Intermediate Class scores below
Here’s the regular class WOD results for Thursday. Not the most impressive results, but “the Bear” is way tougher than expected. Next time.
*Borrowed from OAKLAND COUNTY CROSSFIT, a CrossFit affiliate in Lake Orion, MI.
Hey BAD ASSES!
Del is putting together a team for the Games next year with the goal of SENDING A TEAM to the NorCal regionals!
We’re going to create a Facebook page and have other team-building activites.
Row your fastest 500 meters possible, then
5 rounds of:
7 sets of the sequence:
1 power clean
1 front squat
1 push press
1 back squat
1 push press
Evening Intermediate Class
WOD- 4 rounds for time of:
30 kettle-bell swings
Here are the boards for Wednesday. Note Lauren and Robin also did 3 plus 20 reps each during the intermediate class.
Women’s division winners: Fittest of the Sierras 2012
Take 15 min to find 5 rep max.
10 rounds of:
3 handstand push-ups
5 strict pull-ups
7 toes to bar
Lift/Skill- Overhead squat
WOD-15 minute AMRAP of:
10 Overhead squats
400 Meter run
The evening Intermediate Class’ results below!