Back Squat 3-3-3-3-3

Then...

21-15-9

Turkish get ups

Sots press

What's a sots press? video [wmv] [mov]. 

Full weight is a 45 lb bar.  Scale to 35, 25, 10 or a dowel as needed

Austin is leaving us to pursue a job coaching baseball in Lethbridge.  We wish him all the best and he will certainly be missed.  The picture below is a good representation of the aftermath when trying to beat Austin in a WOD... even though we all know that rarely happens!  

Austin's last WOD pick:

20 min AMRAP of

2 Deadlift @ 80% 1 rep max

4 Strict Pull ups

6 Push ups

8 KB swings (2/1.5 pood)

9:00am class

For time:

21-18-15-12-9-6-3 reps of

Pull ups (RX is dead hang, scale is kipping/bands)

Handstand Push ups

12:00pm class

For time:

21-18-15-12-9-6-3 reps of

Sumo Deadlift High Pull (75/55lbs)

Push Press/Jerk (75/55lbs)

Snatch Grip Deadlift Shrug 3-3-3-3-3

Then...

"Test 3"

Tabata Squat

Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

If you cannot do muscle ups sub 3 Pull ups and 3 Push ups. The combined 6 reps equals one point

Reminder that tomorrow is a double WOD day.  The 9am and 12pm classes will be different.  If you're competing in the upcoming challenge or just want to try to tackle 2 workouts, make sure you sign up for both.  Don't be like Hartley and think both WOD's are within the hour.  Geez Hartley what were you thinking?  ;-)

Name: Kristi Jorgenson

Age: 37

Your day job?: Daycare Provider

How long have you been doing CrossFit?: Dec. 2009

What keeps you coming back? : Who knew sore muscles, calluses and bruised shins could be SOOOO much fun! I also enjoy the team atmosphere and support that every crossfitter brings to Brio.

Your sports/fitness background: Soccer

Division you're competing in: 3

Favorite move or WOD: Anything that is AMRAP in 10 min.

Least favorite move or WOD: Rowing, Double-unders, snatches, wall balls, burpees....

Tabata Sprints - 20 seconds on, 10 seconds off at 12% grade on the treadmill. 

As soon as you finish you have 4 minutes to accumulate as many ground-to-overhead as you can. Men use 95lbs, women use 65lbs.

Today is 2-a-day Wednesday. Choose either workout or sign in for both!

AM classes

21-15-9 rep rounds of:

Push Press, (135/95lbs)

Ring Dips

Burpees

Row, for calories

PM Classes

5 rounds for time of:

5 power cleans (185/135lbs)

20 double unders

Place a mark an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

This week's 2-a-days will be Wednesday and Saturday