Sports Fitness

Find a 2RM Split Clean in 15 minutes Then,  3 rounds for time:6 Split Clean, 85kg(60kg)18 Toes to bar  Post loads and time to comments.  Log results online (Beyond the Whiteboard)   

After a little wine there's a whole lot of funny about this picture. Look closely and caption what YOU see. The Body Fat Test truck will be here all day on Monday. Sign up for your time slot on the sheets at the gym. If you want to reserve a spot but you won't be in, text, email or comment and we'll sign you up. Jack's daughter and friend have been busy harvesting blueberries form the 1000 Duke bushes in the orchard/grove/field -- what do you call a blueberry field? Anyway, they will begin to sell them at RCF in the afternoons for $3/lb.  Maybe as soon as today. Keep some cash on hond and plan on getting the blueberry hook-up here if you're interested. They'll sell them to us as long as the harvest lasts. 

ZebHave you ever played with a different jerk grip?----WOD for Thursday 6/20GYMNASTICSplay on the rings for 15 minutesTry to hit the same sequences you hit on Tuesday with better positioning, deliberate transitioning, and the static holds.CONDITIONINGCGO 11.3as many reps as possible in 5 minutes:1 squat clean, 70/50kg1 jerk, 70/50kgCompare to 02AUG2013. Post results to whiteboard/comments/Cody. ----Henry Cavill's Superman Workout - Men's FitnessWeird, it's like you already know how to do this stuff...----

WOD 4 rounds – each for time Row 300 meters 30 push ups 15 toes to bar rest as needed between rounds

Complete 8 rounds for time: 6 Front Rack Walking Lunge - 185lbs 6 Dynamic Push Ups 12 Russian Twist *For walking lunges, 6 total lunge steps (3 RT/3 LT) Post time to comments Chris "Stouty" Stoutenberg - CrossFit Indestri

MAX EFFORTPull ups... as many as you can without dropping from the bar.WODTabata ROW for distanceMOBILITY...Post reps and distance to comments.......

CrossFit Kids "Learn and play new sports." -CrossFit Founder/CEO Greg Glassman CrossFit Kids Homework Define: "Fallacious" Solve: If 18 shirts of equal size can be prepared from 66 feet of cloth, what length of cloth is required for each shirt? Answer: In the CrossFit Level One course three squats are taught. What are they? In what order are they taught? Which of the squats does CrossFit Kids recommend waiting until the teen years to teach and why? Read: Training the Brain by Chris Cooper CrossFit Journal

AM (Moderate) 1. Muscle Snatch /Straps 5×3 / 85% 2. Bench Press 5×3 / 85% or split sq (sn weight) 5×3+3 3. Rowing 5×5 / 85% 4. Good Morning 5×5 PM (Light) 5. Snatch 3/35% 3/50% 2/60% 2/65% 2×2/70% 2×2/75% 6. Clean & Push Jerk 3/35% 3/50% 2/60% 2/65% 2×2/70% 2×2/75% 7. Clean High Pull 3/50% 3/60% 3/65% 3/70% 3/75%

“AR Sled Push & Pull (30min) 5min Prowler Push (Shooter’s Choice) 5min Sled Drag (Forward) 5min Sled Drag (Backward) 5min Push 5min Row 5min Single leg & Arm Sled Drag **(Shooter’s Choice, All Directions!!!)**”

AM “OPT” 21-15-9 reps for time of: Overhead Squats (95/65lbs) Handstand push-ups PM For time: 150 Double Under 100 sec Hand Stand hold 100 sec Reverse Grip Hang 100 ft Walking lunge 50 True Push-ups 50 L-pull-ups 50 Box Jumps (24/20″) 25 Full GHD’s 25 GH Sit-ups In 5-10min: Between Classes 5 Rope climb, 15 ft