100310 – Wednesday

Announcements:

1. We will be closed this Saturday and Sunday for the SoCal CrossFit Games

2. The NEW SHIRTS will be in this Friday!!! Yeah Buddy!

Tuesday’s WOD

Level 1 CrossFit:

Skill:

Sumo Deadlift High Pull

WOD:

Fight Gone Bad Variation

5 Stations, 1 minute per station, max reps per station. 1 minute rest after 1x through each station, repeat 2 more times.

1. Wall Ball (20/15#) 2. Sumo Deadlift High Pull 3. Box Jump (20″/16″) 4. Sit Ups 5. Row (for Calories)

Post total Score to Comments.

All Levels CrossFit

Skill:

Reviewing ‘Ground to Overhead’ Methods

WOD: Courtesy of the North West CrossFit Games Sectional

Fight Gone Bad Variant

1 minute per station, 1 minute rest after 1x through each station, 3x through.

1. Wall Ball 20/15# 2. Box Jump 20/16″ 3. Ground to Overhead (any method) 95/65# 4. Row (for calories).

Post total score to comments.