Tuesday, October 30th, 2012

Workout of the Day

In 20min:
Bench Press 10/BB 5/55% 3/65% 2/75% 1/85% 1/90% 1+/95%
Then After 5min Rest…
“Lindsay”
50 Deadlift (225/155lb)
40 Lateral Burpees over Parralettes
30 Two Arm DB Squat Snatch (25/15lb)
20 Clapping Push Up
1 mile run

Link Love
Read – It Should Be Hard
Watch/Laugh – The Guide to Trading Candy

Schedule Change (Off-Site WOD)
This Saturday and Sunday November 3rd and 4th we are hosting our 2nd CrossFit Level 1 Cert. The gym will be closed but we will be holding an off-site WOD at Orange Coast College’s Track (Directions from CFCM) at 10am on Saturday and Sunday. The Bring A Buddy class will be cancelled but feel free to bring them to the off-site WOD.

Halloween Costume WOD (Schedule Change)
Wednesday, October 31st we will be having a special 6pm costume WOD so come prepared in costume. Also we will be canceling the 7pm class to allow everyone to enjoy the rest of their Halloween night. Be safe!

Competitor Program
Olympic Lift Training
(30-40mins.)
Hang Power Snatch 3×2/80-90%
Hang Power Clean 2×1/90-95%

Gymnastics (10-15mins.)
Muscle Ups 1-2-3-4-5-4-3-2-1
Ring Pull Up w/ 1 Foot Out & 1 On Box 2ea-4ea-6ea-4ea-2ea
Chest to Bar Kipping Pull Ups 4-8-12-8-4
Hand Stand Push Ups 3-6-9-6-3
Ring Bubaca’s + Skin the cat 4×5+5
3 Rounds
L-Hold 30sec
Hand Stand on Rings 15sec
**If you fall on the ladder do not go up!!!**

Cool Down (10-15mins.)
Static Stretching

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