Wall balls, then 3 rounds medball squat cleans and american swings

Tuesday, April 24 Challenge: Power Snatch 3x5, warm well, and challenge yourselves. Play: 1k cool down row Tuesday, April 24 Challenge: 2x 500m for for time Play: Foam Roll EXTRA: 3xMax Rep Floor Press AHAP

WOD: 50 Wall Balls for time, rest 1 min, complete 3 Rounds 10 Med ball Squat Cleans , 10 American Swings 2/1.5

WOD: 10 min amrap, Max Double KB Clean and Jerk 53/35, no penalty for setting them down, just get reps lots and lots.

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    Comments (17)

    • Guestover 3 years ago

      @OC, don't forget. Next Monday at 5:30pm is the first crossfit endurance class! You can sign up right now. Let me know if you have any questions.

    • 50ea1de21f0f78a6e778b8455284a48b
      Patrick Wellsover 3 years ago

      Great article on "Gluten-Free": http://www.statesmanjournal.com/article/20120424/LIFE/304240011/Q-Dietitian-says-gluten-has-big-effect-health?odyssey=tab|topnews|text|Home

    • Bbab04c1e6939eb45370b4f2ee82323c
      Sean Wellsover 3 years ago

      Warm Up: Done
      Extra: Floor Press max reps 3 sets, 135# 22x?, 185# 10x?, 185# 13x?.

      500m Row = 1:42 first(before WOD), 1:40 2nd(after class)

      WOD = 54 reps @ 1.5, did 5 a minute and sprinted the last minute. The C&J winded me hard. I don't think losing all that weight last week helped my wind at all. Sucks being sick.

    • Guestover 3 years ago

      Hi Sean, we are going to be a few minutes late for the noon class because we don't have a car soon enough to get their on time. See you ASAP!

    • Bb57034072abd2e36673b87bf141570c
      Natasha Mceuinover 3 years ago

      Shout out to Judi and Kathy for that Team wod today. Wow! You ladies worked hard on those KB swings! Good job! Very impressive!

    • Guestover 3 years ago

      Hi Sean, I tried earlier, but it looks like it didn't post for some reason. Madi and I are coming late, we'll probably be there around 12:25

    • 50ea1de21f0f78a6e778b8455284a48b
      Patrick Wellsover 3 years ago

      @Collin, looking forward to Endurance classes, I'm hoping to learn "to run" with better technique.

      @Sean, only 54?? ;) This one just looks so simple on paper....Aka, it will probably suck. 500m rows? Oh joy, can't wait.

    • Guestover 3 years ago

      @pat, I decided running is over rated and will forever suck, missed the last couple days in oc I cut two of my finger tips down to the bone.... Should be back wedensday

    • 50ea1de21f0f78a6e778b8455284a48b
      Patrick Wellsover 3 years ago

      @Skyler, don't cut off your fingers, it will only make your arms look that much shorter. Hope they are healing up though.

      @All, if you want to try to travel up to Puyallup to support our Team at Regionals (Memorial Day Weekend), I still have 3 rooms being held in my name at the Best Western in Puyallup. Let me know if you want details.

    • Bb57034072abd2e36673b87bf141570c
      Natasha Mceuinover 3 years ago

      Put me down for one Patrick, Judi is going to talk to Wes tonight and we should be able to let you know tomorrow if it is a go. Thanks!