Warm-up: 400m run followed by 3 rounds of tabata squats and bear crawls
Workout: For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbbells 25 Back extensions 30 Wall ball shots, 20 pound ball 3 Rope climb ascents Post time to comments. Compare to 110423. Cool-down: 5 minutes of instructor led foam rolling
Powerlifting: Back squat 2.2.2. x 5 @ 30×0; Rest 3 minutes Squat clean – work up to a heavy single in 10 minutes 45 second sled/truck push for max distance x 2; Rest 2 minutes Knees to Elbows 3 x 15; Rest 60 seconds
“A Stroke of Genius” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov] Highlights from the CrossFit Sports Series WOD-SUP Tahoe Event – video [wmv] [mov] From the vault: WOD Demo with Pat Barber and Tamaryn Venter – video [wmv] [mov]
Reminder: The 4:30 and 5:30 classes will be canceled tomorrow night for the Chamber of Commerce event being held at CFHSV and the Matrix.
