While the Cat's Away the Mice Will Play

Dave and Robin took the kids to the beach. Guess what that means for the classes? Lots of heavy squats, miles of lunges and pull ups until Rabdo is knocking down the front door. I'm only kidding. You can all rest assure the classes will be handled in true CrossFit fashion, pain for time.

WOD:

21 DB Thrusters/1 Pull Up

18 DB Thrusters/3 Pull Ups

15 DB Thrusters/6 Pull Ups

12 DB Thrusters/9 Pull Ups
9 DB Thrusters/12 Pull Ups
6 DB Thrusters/15 Pull Ups
3 DB Thrusters/18 Pull Ups
1 DB Thrusters/21 Pull Ups

Double Unders

Handstand push ups








Today

Double Unders 30
Dumbell Thrusters 30

5 rounds for time

Push ups and Breathing ladder

15 Handstand Push ups
15 Knees to Elbows

5 rounds for time.

Follow with

Breathing Ladder

1-10-1 DB Thrusters

Dumbell Bear

We have not done this one in a while. Coach Rutherford put together a great workout here.
Check out his blog. He provides great dumbell workouts!


Every minute on the minute for 20 minutes perform the following:

5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters

Loading should equal 45% of bodyweight.