WEDNESDAY 141022

CONDITIONING / SKILL WORK:

Jump rope for 5-10 minutes working double-unders

WORK CAPACITY:

Complete AMRAP in 12 minutes:

10 Kettlebell Swings (24Kg/16Kg)

15 Walking Lunge Steps

20 Double Unders

Outstanding picture here....Great example of maintaining the midline & proper barbell position in the overhead squat.  

WARNING ORDER; Recommend everyone brings a back pack sturdy and large enough to carry 70lbs/55lbs load on Friday.  Of course the weight can be scaled.....  CrossFit prepares you for the unknown and unknowable.  Let's put it to the test. 

SATURDAY 141018 - Team WOD

CONDITIONING:

Coaches choice

WORK CAPACITY:

Pyramid Double Helen from the 2010 CrossFit Games

In teams of three complete the following for time:

Run 1200 meters

63 Kettlebell Swings (24Kg/16Kg)

36 Pull-ups

Run 800 meters

42 Kettlebell Swings

24 Pull-ups

Run 400 meters

21 Kettlebell Swings

12 Pull-ups

Complete the running as a team.  Kettlebell Swings and Pull-ups will be a combined effort for total reps. 

Introducing the SOF Team Series.....  Details coming soon!