"Tabata's and Weights"

This video is courtesy of equipment provided by D-Bo productions inc. all rights reserved! Thanks D-Bo!
W/U: 20 Med. Ball Clean WBs

Str: Muscle Snatch 4-4-4-4 (70% 1RM for Snatch)

WOD:
For Time:
15 Power Cleans (65%-70% 1RM for Cleans)
Tabata Squats (2 min)
10 Power Cleans
Tabata Squats (2 min)
5 Power Cleans

There is a 5min cutoff on the power cleans so if 70% is too light go heavier, if 70% is too heavy go lighter. If you finish the cleans with 3min's left you went too dang light.

"Squats N Knees"

W/U:
2 Rounds
20 AbMat
20 Air Squat
50m high knee skips
50m sprint..

WOD:
For Time:
Run 400m
5 K2E (3 sec. up, 3 sec. down)
15 Front Squats 70% of 1RM of Clean 15 K2E
10 Front Squats
15 K2E
15 Front Squats Run 400m

"If we did all we were capable of doing, we would literally astonish ourselves," by Thomas Edison

W/U:
2 Rounds
10 MedBall Cleans
20 DU
10 KB SDHP

Str:
Clean
5-3-2-1 @ 50%,70%,80% & 90%

WOD:
2 Rounds of 2MIN of each
Box Jump
Lunges
AbMats,
Sledehammer swings
Rest

**Score = total reps.

"Two Sectional Champions to Go to Regionals!"

W/U:
3x3 on trainer’s cue Burgener warmup

WOD:
4 RFT
500m row
7 MU
14 Burpees

Huge congrats to Courtney and Duran for their performance in the Crossfit Sectionals competition! Courtney finished 8th for the women and Duran finished 14th for the men, which means they will both advance on to the regionals competition! Awesome job!

"Wish Our Guy N Girl Luck Today!!!!!"

Apologies for the late post of yesterday's WOD! Hope everyone had fun with Linda! Everyone blow up FB for Duran and Courtney wishing them luck in the Crossfit Sectionals this weekend! Fleming and Jim will probably be keeping everyone posted on the events. Good luck everyone competing! Also the Gym will be open today at 1230 until after Yoga is done, which starts at 230. Thanks John! For anyone one who missed yesterday's here it is:

3 rounds Crossfit W/U

WOD:
Linda: AKA 3 Bars of Death

10-9-8-7-6-5-4-3-2-1:
Deadlift: 115% BW
Bench Press: 100% BW
Clean: 75% BW

"To give anything less than your best is to sacrifice the gift" Steve Prefontaine

"Domo Orogato Mr. Tabata"

W/U:
3 rounds
Straight leg Bear crawl down
10PVC OHS facing wall
Broad jumps back
10 PVC pressing snatch balance

Str:
Snatch Balance
3-3-3-3 (start at 60% 1RM for Snatch and increase)

WOD:
Vertical Tabata Challenge
4 Min. Tabatas
Squat
Pull up
Situps

Record total of all your lowest scores.
.

"Finally a Full Day of Running"

W/U:
3x3 (can use weight)
Behind the Neck Snatch Grip Push Press
Overhead Squat
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance


WOD:
4 RFT
400m run
15 hang power snatch (115#/75#)
15 Bench press (115#/75#)