Tuesday, October 12, 2010

Wednesday, 10-13-2010 WOD

CrossFit would like to invite you to Osakas Japanese Steak House this Friday night at 7:00pm.
Osakas is located off of San Carlos Blvd. near Kelly Rd. and the Target Shopping Plaza.
16078 San Carlos Blvd Fort Myers, FL 33908-3303 - (239) 489-2414

We will be saying a sad fairwell to Emilio Elizalde as he is moving to California next week. We wish him a safe trip and a happy new start Cali.

On a happier note we will also be saying Happy Birthday to Darian Barnett as he turns 17 this Saturday.

Come out and join us for good food and fun times! Please call Osakas ahead to RSVP.

P.S. We will not have the scheduled 5:30pm class this Friday due to our CrossFit night out. The gym will be open should you choose to come in and train on your own. Coaches will not be available.

Hope to see everyone there,
Jeremy Barnett

Warm Up:

Jog 4x

Run 4x

Lateral Shuffles 2x

Leg/ Hip/Calf Stretches


3 Rounds:

5x HSPU (or 10 Push Ups w/ feet elevated)

5x Sprints

AMRAP 25 Minutes

4x Curtis P: hang power clean, push press, back squat, back press, and repeat (65/45#) (or hang power clean, front squat, push press)

5x KB Snatch (or 5 KB Swings) each arm

6x Hindu Push Up

…if you still have time:

Run 1 Mile (800m or 400m)

RidgeWOD: 1RM Testing Week
Warm Up: Plyo Drills.  PVC Work: 20 reps each exercise - Press, Back Squat, OH Squat, Hang Clean Dislocator

"Death by Pull Ups" - continuous clock, 1 rep the first minute, 2 reps the second minute, 3 reps the third minute and continue until you are unable to finish the necessary amount.  Partition the sets as needed within the minute.

WOD: 20 Minute AMRAP
4x One Arm KB Thrusters (each side)
8x Ring Dips
12x Sit Ups
16x Double Unders

Durability: Run 1 Mile

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