Friday, October 18, 2013

LIFT UP LUKE

Today during our regular classes and tomorrow at our 9am class we will be participating in the “Lift up Luke” fundraiser. Both Josh and Mary Everett have supported CrossFit SoCal over the years and we want to do our best to support them, their family, and their fundraiser for Autism Tree Project Foundation. If you participate in the WOD or would like to donate please sign in on the following site so we can show our support https://crossfitsocalliftupluke.eventbrite.com/.

Skill: Double Unders, Power Cleans, Pullups

Challenge: 1 mile time trial

THE “LUKE” WOD
5 Min AMRAP
4 Power Cleans
24 Double Unders
10 Pull-Ups

Level 3: RX 155/105#
Level 2: 135/95#, 3-1 single unders
Level 1: 95/65#, 2-1 single unders, jumping pullups
Share the Pain: Dumbbell cleans 35/15#, single unders, ringrows

TWIST  BLOG BONUS WORK (Complete before or after class)

Mobility: (view more at www.crossfitsocalmobility.wordpress.com)
Couch Stretch: 2 minutes on each side
Adductor Barbell Smash: 2 minutes on each side
Planter Surface Smash: 2 minutes on each foot
Voodoo Floss Calf and Ankles

Bonus Lifting:
4×4 weighted chinups
4×4 weighted dips
4×8 seated DB press

Gymnastics:(view more at www.crossfitsocalgymnastics.wordpress.com)
10 minutes to establish max height box jump.

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