Thursday, February 28, 2013


Heidi and Bryan hitting the weighted Ring Dips!!

2 rounds of:
10 Arm Swings
10 Leg Swings
50-100 Jump Rope singles
10 DB Thrusters (light)
10 Good Mornings (empty bar)

MOD
Weightlifting
Practice Clean & Jerk, then

WOD
Strength
By now you should have it figured out that if you haven't done the CrossFit total this week today is your day.

Everyone else:
Conditioning
With a continuously running clock do 1 Wall Ball on the 1st minute, 2 on the 2nd, 3 on the 3rd... Continue as long as possible. Fraction sets if necessary. Begin each minute with 5 Burpees.

For Rx+ do Thrusters (95/63). Do 5 Lateral Burpees over the bar as buy in.

 After Party= goat work till the end of class


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