Open gym!!!! Come work on that goat!

WOD – For Time (Event 4- 2012 CrossFit Games)

50 Backsquats (135, 95)
40 Pullups
30 Shoulder to Overhead (135, 95)

50 Front Squats (85, 65)
40 Pullups
30 Shoulder to Overhead (85, 65)

50 Overhead Squats (65, 45)
40 Pullups
30 Shoulder to Overhead (65, 45)

And the next girl in our quest for fitness is ELIZABETH!!

http://www.youtube.com/watch?v=HkCLmD8Zlac  check out this video!

21-15-9
Clean (135/95) (these weights are for advanced athletes please scale as needed)!
Ring dips

Write your time down!

Then accumulate 3 minutes in the plank hold position!

It’s open gym night!! Come on in and work on those September goals!

Strength/Skill WOD 12 min EMOTM
– 4 Front Squats (same weight across all 6 sets @ 75-80% of 1rm) (minutes 1,3,5,7,9,11)
– 6 HSPU (minutes 2,4,6,8,10,12)

Starting this Friday we will be doing one of the bench mark, female, or soldier WODs that have become the classics of CrossFit! Make sure you keep track of your weights and times because we will redo these in the future so we can see our improvement!!!

Grace-

30 Clean and Jerk for time RX+ 135,  RX 95, Intermediate 65, Beginner 45 (or PVC if needing to work on form)

Open Gym!

Work on that weakness!!