Throwing the big weight around
AMRAP 20
10 Front Squats @ 75% of bodyweight
20 Burpees
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Friday’s Running Class will be held at Janice’s house. If you need her address email me at justinscarsella@gmail.com.
Halloween Fun...
9 Front squats 115/85#
40 Abmat Sit-ups
7 FS
30 SU
5 FS
20 SU
3 FS
10 SU
For time
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This Saturday is the Vulcan 10k. Woo Hoo!
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Email justinscarsella@gmail.com if you would like to receive a copy of our Nov/ Dec Newsletter. It’s our best one yet.
WU: Stretch out; Pick a partner or use a friend that you may have brought and watch each other go through a few push-ups, squats, pull-ups, and push presses. Pick out things that they have to work on or help them do it correctly.
WOD: Friend WOD
21-15-9 of
squats
push-ups (Modify if needed)
sit-ups
“CFS Athletes WOD”
21-15-9 of
95/ 65# front squat
K2E
Post times to comments.
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27. “Always choose life.”
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If you would like to receive the CrossFit Scars Newsletter please send your email to justinscarsella@gmail.com.
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Special “Salmon” colored race shirt orders due by Friday Spet. 11th.
Congratulations! We are working on a prize for you.
WU: Stretch and go through your running drills; do a 2 x 200m with rest equal to your run;
WOD: “The Bear Complex”
Power clean
Front Squat
Push Press
Back Squat
Push Press
Repeat 7 times without letting go of the bar. (You can’t rest the bar on the ground either)
After each round move up in weight.
5 rounds
Post weight and experiences to comments
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Get rid of anything that isn’t useful, beautiful or joyful.
WU: Stretch out
do 10 push-ups; 10 squats; 10 sit-ups
3 times and finish with one set of 10 burpees;
Skill: Clean practice
WOD: Front Squat 5x5x5x5x5
Post loads to comments.
