Games Modified

Tuesday 10/4/2011

Please remember that we have a Skill and Mobility class with Coach Brian on Tuesday’s at 8 a.m. I am happy to report that Brian is back from his vacation and will be here today. If you would like some help learning proper form and technique on your lifts and the accompanying mobility work to improve your movement and flexibility, then plan on being there!

Skill: 200 Double-unders

Strength: Deadlift 5×5

W.O.D.

For time:
20 calorie Row
30 Wallball Shots (14/20#)
20 Toes to bar
30 Box jumps (20/24″)
20 Sumo-deadlift high-pull (65/95#)
30 Burpees
20 Shoulder to overhead (75/115)
30 Jumping lunges

CrossFit Endurance:

3+ Hours Before or After CFE Strength & Conditioning WODor Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Tue, 3S Mon): 10-15 x 50m on 1:00, hold efforts within 2-3 seconds

Bike (SS Tue, 3S Wed): 6-8 x 1k, spin/rest 1:00, hold efforts within 2-3 seconds

Run (SS Tue, 3S Tue): 4-6 x 400m, rest 1:00, hold efforts within 2-3 seconds

Row (SS Tue): 4-6 x 500m, rest 1:00, hold efforts within 2-3 seconds

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