27 September 2014

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SATURDAY FREE INTRO CLASSES: 

CrossFit Liberation:  12:00 p.m.

CrossFit Kingstowne:  11:30 a.m.

 

WARRIOR (0900 @ CFK Only):  

“Timothy Davis:

5 RFT:

12 Deadlift (155/105)

9 Hang Power Clean (155/105)

6 Push Jerk (155/105)

 

Rest 10 Minutes…then,

 

In Five Minutes Complete:

  • 25 Calorie Row
  • 50 Double Unders
  • 20 Pistols
  • 2 Bar Muscle Ups  (S:  5 C2B Pull Ups)
  • Rest 3 Minutes, Repeat for a total of 2 Cycles.

 

WOD (0930 @ CFL; 1030 @ CFK): 

WOD:

Athletes Choice (Choose 1 of the 3 WODs below to complete):

 

“The Chief” 

Max Rounds in 3 Minutes:

  • 3 Power Cleans (135/95)
  • 6 Push Ups
  • 9 Air Squats

Rest 1 Minute, Repeat for a total of 5 Cycles.

“Helen” 

3 Rounds for Time:

  • Run 400m
  • 21 KB Swings (53/35)
  • 12 Pull Ups

 

“Kelly”

5 Rounds for Time:

  • Run 400m
  • 30 Box Jumps (25/20)
  • 30 Wall Balls (24/14)

 

With remaining time, athletes can make up one of the skill tests from earlier in the week:  

  • Max Strict Pull Ups
  • Max Double Unders (S:  Singles)
  • Burpee Challenge

 

CORE:

50 Partner Med Ball Twists (20/14)