Friday 9-20-2013


Friday 9-20-2013

Workout of the Day
Every three minutes for twelve minutes:
200m Sandbag run
12 DB Ground to OH 35/25
2 Muscle ups *sub 6-8 ring dips

Olympic Weightlifting
Snatch – 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x 3
Clean & Jerk – 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x 3
Front Squat – 60%x3, 70%x3, 80%x3, 85%x3, 90% x 1 x 3
Press – 4 x 3

DB Push Press
Floor Wipers each side
200m Sand bag run

Post your scores to the Whiteboard.


Tomorrow we will be doing the Foodraiser WOD from Crossfit Roots to benefit the Foothills Flood relief fund.
We ask that you bring a donation of any amount and we will be donating here.  


Don’t forget! We are getting into cold and flu season!!!