11.01.2013

Saturday 11.02.13

Andy - get up, stand up..stand up for your rights
Your Monthly CrossFit Fees were DUE YESTERDAY.
 
TOMORROW, Sun. 11/03
25th Annual Govenor's Run
Scott County Park, Whispering Pines Shelter, 1 PM


Saturday Funday, where YOU choose the WOD.
I try to throw in a mix of things from Hero and Painstorm WODs to WODs posted on CrossFit.com.
Feel free to come armed with your own ideas about how you want your session to go!
As always -- CHASE YOUR WEAKNESS and do what appeals to you LEAST. 
The only way to get better at the things you hate is to PRACTICE.

WOD Choices
Painstorm XXV (May 2007)
500 thrusters (65/45)
Challenge: WCFM schwag to anyone that gets this done in under 60 minutes
--
3 rounds for time of:
15 Overhead squats (95/65)
15 L Pull-ups
15 Split-jerk (95/65)
15 Knees to elbows
15 Hang clean (95/65)
15 Weighted back extensions (Hold 25 pound plate or KB to chest for back extensions)
--
"Morrison" 
50-40-30-20-10 
Wall balls (20/14) 
Box jump (24"/20") 
KB swings (53/35)
--
15 min AMRAP:
7 Push Press (135/95)
10 OHS (135/95)
15 GHD situps

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