0866:

WU: 10 m walking lunge, 100 m run, 10 m bear crawl, hip mobility drill 10 minutes starts on the hour.

A. STRENGTH: DL 4X5@70%

B. 5 RFT

  • 15 Power Snatch 75/53 //GA: PC&PP 8reps per rd.
  • 200 m run

C. 2×1 min super couch stretch

0786: 0725 – Last 8/21/14

Please ask or click on the new friend of CrossFit 2120. Pete’s Paleo. Healthy Paleo eating. Fair price and tastes great. Hint – Paleo Fall challenge coming very soon.

WU: FR- Quad, hip & Lat then 10 bb f. squats w/10sec hold at bottom, pull bar hang f/10 sec X10 work up to working thruster load.

WOD: #725 Last 8/21/14

WOD: 5 RFT

  • 8 Squat clean Thruster 95/65
  • 8 pull ups
  • 8 burpees
  • 200 m run

STRENGTH: 15 minutes to 3 RM Effort DL

GA: 5 Rounds 5 reps for each movement.

0775:

WU: get your db’s get warm and go!

WOD: 12 minute Amrap

  • 5 db Thruster 40/30
  • 5 db bent rows
  • 5 close stance db RDL  (db passes below kneecap)
  • 5 db hang power clean
  • 200 m run

STRENGTH: 3×10 bb DL @55% //3×10 Press @ 55%

0741: Do it – journal it!!!!!!

You have to learn to “Do” before you can command the “Say” my little Scarlett!
WU: Al, Chris and Danielle will get it in and send it in 20 minutes. Wod 0725 was last performed 8/4/14
WOD: 0725 + 10 lbs // 5RFT
• 8 Squat clean Thruster 105/75
• 8 pull ups
• 8 burpees
• 200 m run
GA: lighter load 8 sct, 7 pull ups, 6 burpees 200 m run