Cathy and Elizabeth doing some squatting Box Jumps

400m run
21 Kettlebell swings 55/35#
21 Thrusters 65# BB or 25# DBs

400 m run
15 Kettlebell swings 55/35#
15  Thrusters 65# BB or 25# DBs

400 m run
9 Kettlebell swings 55/35#
9  Thrusters 65# BB or 25# DBs

We will run this WOD in 2 heats.

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42 of 45. The Best is yet to come.
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No class Saturday due to the Race For The Cure. Good luck everyone. I pick the shirts up on Tuesday.
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If you would like to receive the October Newsletter email me – justinscarsella@gmail.com

WU: 10 squats, 10 push-ups, 10 sit-ups, 10 pull-ups, all for 2 rds

WOD: 800m run

Perform all exercises in any order:

25 burpees
25 tuck jumps
25 ring push-ups
25 knees to elbows
25 thrusters 75/55
25 hanging power cleans 75/55
25 V-ups
25 pull-ups or 50 Jumping Pull-ups

800 m run

For time

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34. God loves you because of who God is, not because of anything you did or didn’t do.

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The greatest compliment we can receive is for CrossFit Scars athletes to refer others to us. We have referral cards available to hand out to those you know and don’t know. Help us spread the word and make CrossFit Scars the place to be. Thanks- Justin & Abel

WU: 2 rounds of 1 min plank, 10 Navy Seal PU, 12 lunges, and 20 sit-ups

WOD: “Pick your Pain and Run”

AMRAP in 20 mins of:

400 m run plus your choice of:

20 WallBall
20 Thrusters
12 Burpees
25 KB swings

Post rounds to comments

(Compare to 3/27/09)

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28. Forgive everyone everything.

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Special “Salmon” colored race shirt orders due by Friday Spet. 11th

WU: Stretch out; use the PVC to practice the push press and push jerk to develop proper muscle memory; Go through 15 push-ups, sit-ups, squats, burpees with perfect ROM;

WOD: “Happy Birthday Jacq”

10 rds for max reps of:

30 secs of Thrusters (75/55)

30 secs of Jumping pull-ups (rings at the bottom of your palm)

60 secs of rest

Post scores to comments

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Congratulations to Tullie (59 mins) and Cathy (1:00 hr) who finished the Peachtree run on Saturday in Atlanta. Awesome job ladies.

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Check out our blog being featured in the Affiliate section of CrossFit.com

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3. Life is too short to waste time hating anyone.

Notice the depth of the hip below the knee; the position of the knee over the foot and the angle of the back

WU: Stretch out; do a farmers walk with your right hand to the 1st island and back and then repeat with your left hand; Do 30 sit-ups with the abmat and the weight of your choice;

SKILLS: do 10 right handed Overhead lunges and 10 left handed Overhead lunges with your choice of weight

WOD: AMRAP in 15 Mins of:

10 swings

10 Left arm Thruster

10 Right arm Thruster

Post rounds completed and experiences to comments.

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Why do you think it’s functional to develop single arm overhead techniques?

WU: Stretch well and use the PVC pipe to go through full ROM with shoulders

SKILL: Hanging Power Clean (HPC)

WOD: 5 rds for time of 

5 thrusters

7 HPC

10 SDHP

Ladies use 35# or more

Gents use 45# or more

“Pick your Pain and RUN” 

Lets hope it doesn’t rain or we will have to change this WOD too.

WU: stretch out and review your pose technique

WOD: AMRAP in 20 mins of: 

Pick one of the following movements and a 400 m run:

LADIES:

10 or 15# wall ball – 20 reps

35# thruster- 20 reps

26# KB swings- 25 reps

burpee- 12 reps

GUYS:

20 # wallball- 20 reps

45# Thruster- 20 reps

44# KB swing- 25 reps

Burpee- 12 reps

Post full and partial rounds completed to comments.

Good to have you back Bob!

Happy Birthday Elizabeth and John!!

WU: Stretch out and we will go over the advanced running drills again

WOD: Wall Ball or Thrusters – 30 reps
200m run
Sumo Deadlift High Pulls – 10 reps
200m run
Wall Ball or Thrusters – 20 reps
200m run
SDHP – 20 reps
200m run
WB or Thrusters – 10 reps
200 m run
SDHP – 30 reps
200m run

Guys use 20# ball for Wall Ball or 45# bar for Thrusters; Wall ball target is 10 ft; Use 45# bar or 44# KB for SDHP
Ladies use 10 or 15# ball for Wall Ball or 35# bar for thrusters; wall ball target is 8 ft; Use 26# KB or 35# bar for SDHP

Post Time and experiences to comments

I have a few front plates left for $20 cash if anyone wants them! (Man my car is dirty)