Saturday 11-9-13

12 min to establish a 3rm hanging squat clean

3 min rest

EMOM 15 min
3 hanging power cleans @ 70% of 3rm HSC
5 dead lifts 

Friday 11-8-13

For Time

Buy in: 50 air squats
10 KB Step over the box (24"/20") (53#/35#)
2 KB Shoulder to overhead
8 KB Step over the box
4 KB Shoulder to overhead
6 KB Step over the box
6 KB Shoulder to over head
4 KB Step over the box
8 KB shoulder to overhead
2 KB Step over the box
10 KB Shoulder to overhead
Cash out: 50 air squats

7AM MOBILITY CLASS

Thursday 11-7-13

13 min AMRAP
Dodge ball

3 min rest (switch teams)

13 min AMRAP
Dodge ball

Wednesday 11-6-13

CrossFit Total (30 min time cap)

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

* you have 30 min to establish a 1 rep max in the back squat, shoulder press, and deadlift 

7am mobility 

Tuesday 11-5-13

15-12-9
Overhead squat (135#/95#)
Burpee Box jump (24"/20")

7AM MOBILITY Class

Monday 11-4-13

15 min AMRAP
200 M sprint
10 Wall Balls (20#/14#)
10 KB Swings (70#/53#)

Mobility
PVC - Planter facia
KB - Calves
IT BAND

WALL SQUAT
COUCH STRETCH

LAX BALL HAMSTRINGS
POST CHAIN FLOSS
LOX SHOULDER BLADE

Saturday 11-2-13

12 Min to find 1rm Thruster

3 min rest 

OC Throwdown Qualifier WOD #2
4 min AMRAP
8 Thrusters (115#/75#)
8 Toes to bar