Announcements
No CrossFit Class or Open Gym this Saturday. There will be Yoga this Saturday @ 10AM.
Fitness Heroics – CrossFit Epically Awesome
In’s
20 good mornings with empty bar OR PVC pipe
Yoga/Mobility
Glutes on box
Warm-up
Stationary #6 (No Measure)
8 Min Warm up
8 Deadlifts
8 Burpees
8 Lion King Lunges
Skill/Strength
Sumo Deadlift (3 x 8 )
WOD
9/24/15 (Time)
For Time:
Row 1000 M
50 KB swings OH
Run 1/2 Mile
50 KB Sumo Deadlift with High Pull
Rx: 52/35
Rx+: 62/44
Out’s
10/ leg single leg deadlift
Superhero Training
Yoga/Mobility
Foam roll lats and upper back
Weightlifting
Clean & Jerk Complex #1 (3 x 1 )
Preforming all the lifts = 1 rep
1 Deadlift
1 Power Clean
1 Jerk
1 Power Clean
1 Deadlift
Find heaviest load and do three sets of 1 at that weight
Gymnastics
practice 10 mins of Muscle ups or muscle up transitions
WOD
9/24/15 SH (Time)
3 rounds for time
9 squat cleans
12 push press
15 pull ups
Rx: 115/85
Rx+: 135/95