Friday September 13th, 2013

There will be a competitors workout Saturday at 9 am.  Please let us know if you plan on attending

CoreFit:

4 sets of:
A1. Deadlift x 6-8 reps @ 3011
Rest 45 seconds
A2. Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
A3. Partnered Leg Toss x 15-20 reps
Rest 45 seconds

+
3 sets for max reps of:
45 seconds of Kettlebell Swings - moderate.  1st set should be 20-25 reps unbroken.
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press -  moderate. 75/45 is suggestion for many.
15 seconds or Rest

Score is total reps at end of 3 sets. Keep a running tally of reps. 

CrossFit:

4 sets of:
A1. Deadlift x 4-6 reps @ 3111
(open palms at bottom)
Rest 20 seconds
A2. Handstand Push-Ups x Max Reps.  Practice kicking up.
Rest 3 minutes

+

3 sets for max reps of:
45 seconds of Kettlebell Swings (70/45 lbs)
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press (95/65 lbs)
15 seconds or Rest