WOD
Buy in: 600m run
3 rounds
30 hand lift push ups
15 toes to bar
Cash out: 600m run
Ever wonder why Coach Mark yells “SQUEEZE YOUR BUTTS!”? Here’s why:
[yt]http://www.youtube.com/watch?v=7dCPjcAYBEQ[/yt]
WOD
A1) Push press 3/3/3/3/3
B1) Weighted sit ups 10/10/10/10/10
B2) Strict pull ups 5/5/5/5/5
Coach Ian demonstrates strict pullups:
[yt]http://www.youtube.com/watch?v=-wPi3qp-_DU[/yt]
Follow up on Overhead Squats, perform this drill for better shoulder mobility:
[yt]http://www.youtube.com/watch?v=W-lNjsBVBwg[/yt]
On Monday, September 5th CrossFit 858 will be open, however we will not be holding classes.
There will be open gym from 10am-12pm. Coach Mark will be present to help you with any skills or lifts if you want …
WOD:
AMRAP in 20 min
200 m run
15 burpees
12 box jumps (24″/20″)
10 overhead squats (65#/45#)
SWOD:
Back squat: 3/3/3/3/3
WOD:
AMRAP in 5 min
10 sit-ups
15 Jumping air squats
Rest 1 min
AMRAP in 5 min
10 Box step ups with plate overhead (45#/25#)
15 Knees to elbows
More
HUGE CONGRATS to all the competitors who took part in the 2011 Left Coast Invitational. You all showed great courage, strength, and toughness. We will be back for sure, and better than ever. Thanks to all the CrossFit 858 supporters …
Reminder
CrossFit 858 will be CLOSED Saturday for the 2011 Left Coast Invitational. Come cheer on some members of CrossFit 858 as they compete against other CrossFitters from San Diego.
This will also be a great opportunity to see
SWOD: Push press 8/8/6/6/6
WOD
15 deadlifts (155#/115#)
10 Hand lift push ups
5 Box jumps
-AMRAP in 8 min-