OHS/Wall Ball Sit Ups

Friday October 19, 2012

We are so pleased to announce Lindsey Smith, CrossFit Seminar Staff and 2012 CrossFit Games Athlete, will be guest coaching today at 10 am.  Please come by to join us for the WOD.  Here is a tremendous opportunity to be coached by a true expert of CrossFit.  If you are part of our Games training group this is a great opportunity to ask some questions about Games prep and the journey to the Games.

WOD

5 Rounds 12 Overhead Squats 95/65/45 12 Abmat* Wall Ball Sit Ups 20/14/10 (*Advanced use GHD)

Skill/Strength:

Overhead Squat Skills and prep then 3 rounds x 3 reps working to WOD weight

Warm Up:

500 m Row 10 Pull Ups 10 Push Ups 10 Jumping Squats 10 GHD Sit Ups 10 GHD Back Extensions DROM Burgener Warm Up

5:30 am

Jack 15#/14# 8:04 Mercedes 15#/10# 8:21 Maria 25#/10# 8:01 Vince Rx GHD 8:27

6:30 am

Chris W Rx 7:59 Victor 25#/16# 8:11 Sez 45#/20#8:35

9:00 am

Beth 55#/14# 6:09 Rick 75#/20# 8:46 Dave 45#/16 GHD 7:47 Randy 45#/20# 7:38

10:00 am Coached By Lindsey Smith

Sonntag 65#/16# 6:08 Jen M 35#/14# 7:15 Fetz Rx 7:42 Ryan Rx 7:37 John Mc Rx 8:03 Garn N 45#/20# 9:44 Vince Rx GHD 9:29

4:00 pm

Brian 85#/14# GHD 8:31 Jail 25#/14# 7:27 Ken 55#/16# 7:18 Chris G Rx 25# Med Ball 7:15

5:00 pm

Dennis 15#/20# 7:13 John M 7:18 Rx

6:00 pm

Brennan 6:18 35#/20 Erin D 35#/14 6:00

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