W.O.D. Friday 10/24/14

Main – Workout Of The Day

View Public Whiteboard

Snatch

3 attempts within 3 min to establish 1RM Snatch

Metcon (Time)

Choose one of the 3 couplets and perform for time:

A:

15 Burpee Box Overs, 24/20″

15 Thrusters, 135/95lb

B:

15 Burpee Box Overs, 24/20″

15 Clean & Jerk, 135/95lb

C:

15 Burpee Box Overs, 24/20″

15 Snatches, 135/95lb

l2cf_special

This is a great deal for our November Learn to CrossFit class! For more info jump on over to the Learn to CrossFit section under the “classes” tab!

Monday 10/20/14

Main – Workout Of The Day

View Public Whiteboard

Landan (Time)

“Landan” Hero WOD

6 Rounds for time of:

Run 500m

8 Ring Muscle Ups

29 Double Unders

12 Thrusters, 115/85lb

Ring Muscle Up Scale for today is 2:1 Ring Dips & Pull Ups

DU Scale for today is 29 lateral bar hop-overs

Landan

Landan Mark Bland (10.17.08 – 8.29.12)

“The Mission of Landan’s LegOcy is helping children and their families on their journey through and beyond childhood cancer. Raising awareness through friendship, fellowship, and fundraising. Caring for the needs of few by the generosity of many to make each day special for all.” ~ from Landan’s LegOcy home page

Read Landan’s story HERE