W.O.D. – Workout of the Day

SWOD: Snatch 3/3/3/3/3 (Start your first working set at about 75% of your 1RM, your reps do not need to be “touch and go”)

WOD:

7 OHS (95#/65#)

14 KB swings (53#/35#)

-6 rounds for time-

2012 Individual Regional WOD #4

50 back squats (135#/95#)

40 pull ups

30 Shoulder to overhead (135#/95#)

50 front squats (85#/65#)

40 Pull ups

30 shoulder to overhead (85#/65#)

50 overhead squats (65#/45#)

40 Pull-ups

30 shoulder to overhead (65#/45#)…

Announcements:

• INTRODUCING: Pete’s Premade Paleo at CrossFit 858!!!!Are you Paleo?? No time?  No knowledge?  No variety?NO EXCUSES!!! Have GOURMET Premade Paleo meals prepared for you, and personally delivered to CrossFit 858 for pick up!!!  CLICK HERE for more info!!! 

Announcements:

• INTRODUCING: STRONGER FASTER HEALTHIER PRODUCTS!!!   We are very proud to say that CrossFit 858 is an official retailer for SFH – Stronger Faster Healthier products. No gimmicky B.S. magic shakes, these are CrossFitters’ products.   Sick of taking fish oil

Announcements:

• TONIGHT!!!! PALEO Happy Hour!!!–  Friday, May 4th, we will be having Happy Hour at the gym starting at 7pm!!This is a GREAT opportunity for all of us to catch up, also to welcome some of the newer

Announcements:

• If you ordered Pete’s Premade Paleo this week, the meals will be available between 5-8pm on Thursday May 3rd, and 6-8am, 12-1pm, Friday May 4th!!
• PALEO Happy Hour!!!-  Friday, May 4th, we will be having Happy Hour at the

Announcements:

• PALEO Happy Hour!!!-  Friday, May 4th, we will be having Happy Hour at the gym starting at 7pm!!This is a GREAT opportunity for all of us to catch up, also to welcome some of the newer members of

Announcements:

• PALEO Happy Hour!!!-  Friday, May 4th, we will be having Happy Hour at the gym starting at 7pm!!This is a GREAT opportunity for all of us to catch up, also to welcome some of the newer members of

Announcements:

• INTRODUCING: Pete’s Premade Paleo at CrossFit 858!!!!Are you Paleo?? No time?  No knowledge?  No variety?NO EXCUSES!!! Have GOURMET Premade Paleo meals prepared for you, and personally delivered to CrossFit 858 for pick up!!!  CLICK HERE for more info!!! 

Announcements:

• Endurance Running in CrossFit Clinic with Matt Stohl– Sunday April 29th, 2012.  CLICK HERE
• NOTE: All attendees will meet on the exact corner of Louisiana St. and Upas by Morley Field…. not in the park, but on the