Thursday 05.01.14

Cindy K. and Kelli K., Throwdown Runner's Up!

Guess what today is?!?!

That's right. Pay up, y'all. Last notice.

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Who's going to the CrossFit Games North Central Regionals with us?

There is a vanload leaving on Friday morning. Coach Sarah is leaving Saturday morning.

More carpool and ticket details here.

WOD

6 rounds
5 back squats, immediately followed by 2 jumping air squats

Increase back squat weight each round
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"Fight Gone Bad!" 

Three rounds of: 

Wall-ball, 20 pound ball, 10 ft target (Reps) 

Sumo deadlift high-pull, 75 pounds (Reps) 

Box Jump, 20" box (Reps) 

Push-press, 75 pounds (Reps) 

Row (Calories) 

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.