14 November 2015

SATURDAY SCHEDULE:  

FREE INTRO CLASS @ 12:30 p.m.

 

WARRIOR WOD (9:00 a.m.)

A.  Clean Ladder

Male:  115/135/155/165/175/185/195/205/215/225/235/245+

Female:  75/85/95/105/115/125/135/140/145/150+

Individual allowed only 2 misses at each station.

 

B.  Girls, Girls, Girls…

PARTNER WOD:  CrossFit Team Series WOD w/ Partner

Karen: 150 Wall Balls for Time (20/14)

Grace:  30 Clean and Jerks (135/95)

Diane:  21-15-9 Deadlifts and HSPU (225/155)

Randy 75 Power Snatches (75/55)

Only 1 member of team working at a time; split work as necessary.  Cannot move to next girl until previous one is complete.

 

WOD (10:30 and 11:30 a.m.)

PARTNER WOD (Teams of 2)

AMRAP: 14 Minutes

50 Hang Power Clean (135/95)

75 Burpees

100 KB Swings

Max Effort Wall Balls with Remaining Time

 

CORE:

20 Parallette Shoot Thrus