Tuesday, September 3, 2013


Labor Day BBQ New Space Celebration

– Whole30 challenge make-up meeting tonight at 6:30pm. Contact Sarah at Sarah@crossfitsocal.com for info
– Paleo treats now available $5 each in white freezer
-Greensplease smoothies (www.greensplease.com) are available to sample and purchase at the gym.

Today’s Workout:

Skill: junk yard dog, Burgener warmup, skill transfer for jerk

Lift: Every minute on the minute for 9 minutes: push jerk @ 75% of 1RM

WOD: Ascending ladder 1,2,3,4 of:
KB push press *,**,***
* each ladder increase, is seperated by a kb snatch
** finish one arm at a time
*** one arm is done when the ladder is broken
5 rounds for time of:
8 ring row
6 clap pushups

Level 4: 2/1.5 pood
Level 3: 1.5/1 pood
Level 2: 1.5/1 pood, standard pushups
Level 1: 1 pood, 3 rounds: standard pushups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s