July 2010

For time: 21-15-9-15-21 K2E burpees OH walking lunges – 45# plate (15# plate)        crossfit.com **Monday July 5th, we will be open 6am-2pm**

Upside down "Helen" 3 rounds for time of: 400 meter run 21 kettlebell swings – 24kg (16kg) 12 handstand push-ups hspu rx'd critieria for today's wod: men-2 35# plates against the wall with abmat in-between, hands over the holes, head to the abmat=rx'd.  women-hands on floor, head to abmat=rx'd          crossfit.com **Monday July

Athlete's Choice (please remember we are open from 4pm-9pm today, and every Thursday for the summer) 1) Rest Day 2) Strength 3)Metcon 1 or 2 Metcon 1 For time: 21-15-9 overhead squats – 95# (65#) toes 2 bar box jumps – 24" (20")   Metcon 2 "Annie" For time: 50,40,30,20,10 double unders sit-ups   crossfit.com