Monday October 22, 2012

The 2 Year Mile High CrossFit Anniverysary Party is this Friday evening!  We’ll have awesome food catered by Evolution Snax and we’ll be playing a lil Hoover ball 🙂  For those who don’t know what that is, think volleyball but with a small medicine ball.  No previous experience required, it’ll be fun! Get your costumes ready!
http://www.facebook.com/events/448785978495887/

Skill: Snatch- 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95% – rest 60 seconds

WOD

30 Toes 2 Bar
20 KB Thrusters 24/16kg (10 each arm)
1000m Run
20 KB Thrusters 24/16kg (10 each arm)
30 Toes 2 Bar

*1000m turn around is the next white line marker passed the 800m turn around, just by a fire hydrant on your right. If you get to the school on the right you’ve gone too far.

Cool Down:
50 Flutter kicks – 1 count
40 Scissor kicks – 1 count
30 Ab mat Sit Ups