Fireman's Carry

REMINDERS

Fight Gone Bad V - is in 10 days!! If you have not met your goal, get on it!!
If you are not registered, but would like to help out, please email nikki@crossfitcp.com to sign up.
September 25th 10:30am at Pluckers Lakeline Mall

Open Gym - Saturday, September 18th 9:30am - led by Nikki

WOD

1RM - Clean and Jerk (10 minute time limit)

AMRAP - 10 minutes

15 Push Press #85/#125
10 Pullups

Fitness Test

Fitness Test

Max push ups in 1 min

Max sit ups in 1 min

400m time trial

WOD

10 thrusters(65, 95)

50 double unders

8 thrusters

40 double unders

6 thrusters

30 double unders

4 thrusters

20 double unders

2 thrusters

10 double unders

for time

Get Ya Deadlift Shoes On!

Great weekend gang! Jason's September 11'th workout "411" was awesome. Thanks Jason and thanks to all those who came out and enjoyed this great wod.

Now, it's time for some deads.

WOD

Deadlift

3-3-3-2-2-1

then

800m

50 push ups

25 deadlifts (135, 185)

50 Jack knife (20lb med ball)

25 Deadlifts

Modifying WOD's

Check this video of Pat Barber modifying his CrossFit.com wod due to injury.

[mac] [windows]

We will have heavy metal night tonight to work on our Oly Lifts.

WOD

21-15-9

sdlhp (95,65)

kb swing (1pood,1.5 pood)

pull ups

red stripe run 200 m (after each round)

for time

Lucky number 13

wod

with dumbells

(25, 45)

13 hang clean

13 thrusters

13 knees to elbows

3 rounds for time