Barbara – BBQ – Brew

10am wod

Come join the fun bring your family and friends!!!

A- Overhead squats

3-3-3-3-3

B- 10-9-8-7-6-5-4-3-2-1

double unders

broad jumps

pullups

Reminder: BBQ this Sunday!! Wod at 10am, so there will be no 8am class.

row 500m  50 ring pushups

row 500m 40 push presses 45/25

row 500m 30 kb swings 53/35

row 500m 20 box jumps

row 500m 10 burpees

A- Presses

5-5-5-5-5

B- 200m sprint 10 box jumps rest 30 seconds

     200m sprint 10 kb swings 35/26 rest 30 seconds

     200m sprint 10 burpees rest 30 seconds

     200m sprint 10 double unders

"KB class" are you interested in more kb claass times?

from Mark’s Daily Apple

The Grok Hang

A- Deadlift

      3-3-3-1-1-1

B- AMRAP in 7 minutes of

      Clean and Jerk 95#/65#

Bill the Thrill!!!!

Great new blog from Kelly Starrett

 http://mobilitywod.blogspot.com/

2010lb floor to overhead

 5 burpees every 5 reps to be pay at the end

Reminder: There is no 10:00am class today.

Elizabeth

for time

21-15-9

squat clean 135/95

ring dips

Chris deadlifting and looking good!!

Riminder: There will be no 10am class on Monday 23 and Tuesday 24.

Elizabeth (as Rx’d) (Annie and Greg) [wmv][mov] » Sept 23 07

for time

25 burpees

50 pushups

75 squats

100 abmat situps

75 squats

50 pushups

25 burpees

every 3 minutes on the clock run 200m

From www.livingpaleo.com

http://www.livingpaleo.com/guest/Following-the-Paleo-Diet-with-Rowing-Sensation-Ursula-Grobler.html

A- Split Jerk

3-3-3-3-3-3

B- AMRAP in 12 minutes

10 knees to elbows

10 box jumps

10 hip extensions

8oom run x 3

3 minute rest between rounds

Found this on CrossFit Football

Food for Thought - NPR

If anyone is interested in a 10K run in Oakland’s Redwoods Park here is a link

http://www.pctrstore.com/index.php?app=ccp0&ns=catshow&ref=rp&sid=xhf440hnh8w280olz91wh7zh9w2w6r3c