Eugene

1.23 Cardio 500m Row x2 WOD AMRAP 10min Power Clean x5 Pushups x10 Hollee:  10 +5 swings  Mod KB swings Amanda: 6 Dennis: 11 Mod PushUps  

WOD Rounds 8 Tuck Jump 8 Barbell Push Press 8 Walk Out 8 Hollee: 15:45 Tim: 16:23 Angela: 21:30 Steve: 12:40

Strength: Back Squat 2×5, 5+ WOD Rounds 4 Air Squat 30 Kettlebell Swing 30   John: 13:00 Kristin: 9:09 John McG: 12:33 Andre: 7:30 Yab: 8:17

WOD Schedule: 9:30 -10:20 10:30 – 11:20 11:30 – 12:20 21,18,15,12,(9), 6,3 (Thrusters, Box Jump, Burpee) Dennis: 36:33

On-Ramp #1 (Intro to CrossFit, Air Squat Clinic, Front Squat, Overhead Squat) WU: 10 Pass-through, 10 air squat, 10 overhead squat, 2 Sampson x 15sec, 2 side lunges x 15sec WOD: 21, 18, 15, 12, 9, 6, 3   of  Air Squat + Burpee Todd: 16:34

RX / Half for Mod 20 pull-ups 30 push-ups 40 sit-ups 50 squats 5 rounds for time – 3 minutes rest between rounds

Warm-up 100m Sprint x 10 Barbell thrusters x7 followed by TABATA push ups

Warm-up Press 2×5,5 5 rounds of 9 barbell thrusters, 21 medball cleans

#1 (1pm) 21, 18, 15, 12, 9, 6, 3 (KB Sumo Deadlift High Pulls & Burpees) #2 (4pm) 5 Rounds of: 21 medball slams, 15 KB Sumo Deadlift High Pull, 9 Atomic Situps [slideshow_deploy id=’83’]