WOD - FRIDAY, NOVEMBER 8TH 2013

- HOW NOT TO SNATCH! - AWESOME COMMENTARY!

JON!

SKUDINNNSSSS!

JP!

9:30!

- VIDEO OF TURKISH GETUPS!

** NOVEMBER 16TH, WE WILL BE HOSTING BARBELLS FOR BOOBS AND A END OF THE LURONG CHALLENGE PARTY STARTING AT 9AM.  AFTER BARBELLS FOR BOOBS WE WILL HAVE FOOD AND BOOZE. BARBELLS FOR BOOBS WILL HAVE DIFFERENT HEATS.  WE WILL DO SCALED WEIGHTS/RX WEIGHTS (135/95)/ELITE WEIGHTS(225/155) DOING "GRACE" (30 CLEAN AND JERKS FOR TIME).

*** PLEASE NOTE THERE WILL BE A STRICT CLASS CAP FOR THE WEEKENDS OLYMPIC LIFTING AND ENDURANCE CLASS.  THE CLASSES ARE UP ON MIND BODY ONLINE SO MAKE SURE YOU SIGN IN TO RESERVE A SPOT. THE OLYMPIC LIFTING CLASS WILL BE HEAVY AND WE WILL NOT BE TEACHING BREAKDOWNS OF THE MOVEMENT.  IT WILL BE A GUIDED WARM-UP AND THEN YOU WILL BE SET LOOSE!

WARM-UP
500M ROW
10 PULLUPS (HOW YOU WILL DO THEM IN WORKOUT)
10 WALLBALLS (20/14)
YOKE WALKS (NO WEIGHT) (THERE AND BACK)
REVIEW AND DRILL OHS

STRENGTH
OHS OFF OF LAST WEEKS 5RM(WARM-UP = 5 MIN)  (1 SET EVERY 2:30)
1X3@60% (HOLD AT BOTTOM OF LAST REP FOR 5 SEC)
1X3@70% (HOLD AT BOTTOM OF LAST REP FOR 5 SEC)
1X3@80%
1X5@85%
1X5@90%
1X5@95%

**PLEASE FIGURE OUT YOUR WEIGHTS PRIOR TO COMING TO CLASS!**

WOD
3 ROUNDS - 1 MINUTE ON :30 SEC OFF
WALLBALLS (20/14)
ROW FOR CALS
PULL-UPS
YOKE WALKS (180#/90# ON YOKE)
10M SPRINTS

RESULTS FROM 11/7/13

RESULTS FROM CROSSFIT LITE!

ELEMENTS AND 2014 PREP TEAM MAKE-UPS!