WOD

21 – 15 – 9 reps for time:

Pull-ups

Thrusters

Ring Dips

!ATTENTION!

Race for the Cure T-Shirts are in!

If you ordered a T-Shirt please check your size on the sign-up sheet, and mark down that you picked your it  up.

The Sign-up sheet is at the FRONT DESK.

Warm-up

• 500m Row

WOD

• “Filthy Fifty”
• 50 Box Jumps, 24″
• 50 Jumping Pull-ups
• 50 KB Swings, 1 pood
• 50 Walking Lunges
• 50 KTE’s
• 50 Push-Press, 45 lbs
• 50 Back Ext.
• 50 Wall Balls
• 50 Burpees
• 50 Double Unders

Open Gym 2-5 pm

Matt sets up to pull BIg Weight!

Need Hand Maintenance? Check out http://cffhhands.blogspot.com/

FYI – Sunday, is a great opportunity to take some time to prepare some food staples for the coming week.  Today I will grill copious amounts of chicken, and we are also going to make Paleo Chili that should last several days of meals or snacks.

Heavy Deadlift Day at Crossfit Maximus

Warm-up

• Dynamic Lap

WOD

• “Shin City”
• Team of 3, For time:
• 400m Run (alternate who sets pace for each run)
• 100 SDLHP 95/65
• 100 Push-ups
• 400m Run
• 75 SDLHP
• 75 Push-ups
• 400m Run
• 50 SDLHP
• 50 Push-ups

Warm-up:

• In a “congo line” fashion:
• Everyone flips the tire together until it travels 50m
• 2 Tire Flips, 10 Jumping Jacks, rest while everyone else rotates through
• 10 Person Limit to each tire so everybody gets a good warm-up
• *”Lone Wolf” Warm-up is: 5 Rounds of – 2 Tire Flips, 10 Jumping Jacks

• Deadlift
• 1 – 1 – 1 – 1 – 1 – 1 – 1 reps, find 1 RM
• 2-3 people on 1 bar

Paleo Challenge Day 3

Warm-up

• 50 Double Unders
• 25m Bear Crawl
• 25m Wheel Barrow w/ partner holding your feet

Workout

• AMRAP in 15 minutes:
• 5 Burpees
• 10 KB Swings
• 15 Wall Balls