Friday October 12, 2012

Big weekend, we have athletes competing in the CO Masters at Front Range CrossFit and the competition at CrossFit Lodo. Good luck to everyone!
Here’s the heat times for the Masters event:
Kerry Burns – 9:30
Jenna Branham – 10:15
Lou Rivera – 12:30
Dave Foos – 1:15
Clean Ladder starts at 2:10

Due to the competitions this weekend we will be running the Competitors Outlaw WOD at 8:30AM on Saturday (so we can go cheer everyone on!). We WILL still have 10:00AM class on Saturday.

Every 45 seconds for 6 minutes (8 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75%.

WOD

Run 1 mile (just once at the beginning)
7-5-3-1 Muscle Ups
14-10-6-2 Sumo-Deadlift High Pull (105/75)

Cool Down:
Work Skin the Cat or bar pull overs

Pull Overs (you don’t have to over-exaggerate the pull up at the beginning, just want to flip yourself over the bar)

Skin the Cat