BUY-IN:
6 Rounds for Reps: Max Rep Pull-Ups – 30sec ON / 30sec OFF
Rest to full recovery, Then 10 MIN AMRAP:
18 Back Squat – 135/95
12 T2B
CASH-OUT:
1M Run For Time
Gym Closed – CFST Hosting “Civilian Call to Duty” Team WOD event in celebration of Armed Forces Day, proceeds benefitting the Wounded Warrior Project. Come out to show your support for our troops, their families and loved ones.
Registration Table opens at 7:00AM
Opening Ceremony will begin at 8:00AM
May 162013
Reminder: Gym Closed Saturday 5/18 – CFST Hosting “Civilian Call to Duty” charity event, proceeds benefitting Wounded Warrior Project.
Today’s WOD, EMOM 5 MIN:
3 Push Press (For Load)
Rest to full recovery, Then 12 MIN AMRAP:
BUY-IN:
20 H2H KB Swing – 44/26
50′ OH KB Walking Lunge – 44/26 [Right Hand]
20 H2H KB Swing – 44/26
50′ OH KB Walking Lunge – 44/26 [Left Hand]
Then, AMRAP with remaining time:
10 Burpees
10 Sit-Ups
10 Push Press – 95/65 [from the ground, not rack]
May 152013
4 Rounds for Reps:
1 Min – Row (Max Calorie) [Damper = 3]
1 Min – Grasshoppers
1 Min – Box Jump Overs (24/20)
1 Min – G2S Stones
1 Min – REST
May 142013
5×3 Front Squat For Load
Then, 20 MIN AMRAP:
400m Run
1 Rope Climb (10:1 Pull-Up Conversion)
10 Front Squat – 135/95 [from the ground, not rack]
May 132013
EMOM 8 MIN:
2 Snatch (For Load)
Rest 2 MIN, THEN 10 MIN AMRAP:
8 Snatch – 115/75
20 DU (5:1 Singles)
May 122013
10 MIN to establish 1RM Deadlift
Rest 2 MIN, Then 10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time of:
BW Deadlift
HRPU
K2E
Civilian Call To Duty – This Saturday @ CrossFit SanTan
Register Your Team: HERE
May 102013
Test Week – Day 6
3 Rounds for time:
400m Run
21 Kettlebell Swings – 53M / 35W
12 Pull-ups
Compare to 16-Jan-2013
May 092013
Test Week – Day 5
30 Reps for Time:
Clean & Jerk – 135M / 95W
Compare to 6-Feb-2013
Test Week – Day 4
For Time: 100 Burpees
Compare to 4-Oct-2012
