AMRAP 20 Minutes

• 5 Burpees
• 10 BW Rows (Beginners use the bar/Advanced use rings)
• 15 Overhead Squats (PVC)

Cash Out:

Max rep Double-Unders in 5 minutes.

5 Rounds

• 10 Dumbbell Step-Ups (25lbs/45lbs. /18″ box)
• 20 Kettlebell Swings (36lbs/53lbs.)
• 30 Double-Unders
• 40 Mountain Climbers

Card Game

• Hearts – Sit-Ups w/Wallball Shot.  The ball just touch behind the head at the bottom.
• Diamonds – Ring Dips
• Spades – Virtual Shoveling (10lbs./25lbs.) – Over 18″ box.
• Clubs – Squat Thrusts

Jokers – 20 Over/Unders(10 per person) for another team!

Here’s a short instructional video on the squat.  Laurie and I will be randomly conducting the stability test on her return:

If you do Crossfit, you will have the guts to hang out in your undies on the banks of the Seine river too!

30-25-20-15 -10 Reps:

• Burpees
• Box Jumps (18″/24″)
• Toes to Bar

AMRAP 20 Minutes:

• 10 Overhead Walking Lunges (25lbs./45lbs.)
• 15 Kettlebell Swings (36lbs./53lbs.)
• 200m Run/250m Row

• 50 Jump and Touch
• 40 Squats
• 30 Sit-Ups
• 20 Push-Ups
• 10 Pull-Ups

Mark on the wall with chalk an honest 18″ above your tiptoe reach for the jumps.

Cash Out:

400m sprint x 2

Rest the time it took you to do the first run.

You must match your time with less than 3 seconds over original time or you have a 10 burpee penalty for every second over 3 seconds.  If you run the second run 5 seconds over original time you owe 20 burpees.

• Sumo Dead-lift High Pull (55lbs./75lbs.)
• Push Jerk (55lbs./75lbs.)

Laurie will be coaching a 5:30am and a 9am class today.  If you need to do an afternoon class, you will need to comment you are coming at whatever time, email Derek, call him, send him a smoke signal or reach him telepathically by 2:45 to make sure he will be here to coach you!    He will be available every afternoon over the next two weeks, but you MUST let him know you want to come so he will know to come!

Warm Up of the Week:

400m run or 500m row, your choice

2 rounds:

10 mountain climbers (hands on the ball for advanced)

10 back extensions

10 GHD sit ups

10 overhead squats (PVC or empty bar)  work on depth

Three rounds for time of:
30 Wallball shots, 20/14  pound ball (on the new beautiful deck!)
75/55  pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

HAVE A GREAT SATURDAY!!

HAPPY BIRTHDAY ZOE!!!!!

3 Rounds

• 5 Rope Climbs
• 21 Ring dips
• 50 Squats