ANNOUNCEMENTS

**NO SATURDAY FREE WOD THIS SATURDAY AT 9AM, WE’LL BE HOSTING THE ULTIMATE ATHLETES SEMINAR**

Whole Life Challenge - Challenge yourself, challenge your family, challenge your friends…$45 to register.  Register here.

Pre-Game Huddle next Wednesday Sept. 12th at 5:30pm!  Try to make it if you can, we’ll go over the challenge and have a Q&A session for all participating.

ULTIMATE ATHLETES SEMINAR Begins this Saturday for those signed up I will be shooting out an informational e-mail today, get ready to hit some PR’s and take your training to the next level!  Rest Up!!

CROSSFIT KIDS!  We are ready to launch!  Christie (christie@crossfitsandiego.com) is running the program so please let her and I (aush@crossfitsandiego.com) know if your child plans to attend, age, name, and of course if you have questions.  We will kick off Saturday Sept 15th, please arrive with your kid(s) at 1100, with the intention of starting at 1115.  For logistic purposes please remember that the 15th is also the kick-off of the Whole Life Challenge from 0830-1030.

TODAY’S WODS

A day in the life of CFSD, 6am

Level I

Spend 15 mins working on the Snatch

6 Tabata Rounds each of:

KB Swings (1.5/1)
Rest 1 min
DB Push Press
Rest 1 min
KB Goblet Squat (1.5/1)
Rest 1 min
Abmat Sit-Ups

*You will perform all 6 Tabata Rounds of 20 secs on/10 secs off for each exercise, then rest 1 min while transitioning to the 6 Tabata Rounds of the next exercise.  Score is summation of each of the lowest rounds from each exercise.

Noon

Level II

5 Rope Climbs

8 Tabata Rounds each of:

1-arm KB Swing (1.5/1, alternate arms each round)
Rest 1 min
DB see-saw press (40/25#)
Rest 1 min
DB Thrusters
Rest 1 min
Hollow Rock

*To perform the DB see-saw press, hold a DB in each hand at the shoulder rack position. Press one DB overhead to lockout. Simultaneously as you lower that DB back to your shoulder begin to press the other one to lockout. Continue in this fashion until rest is called. Attempt to have the DB’s pass each other on the way up and down in the middle of the press (around forehead height). This should fire your core up if you’re doing it right, stay TIGHT!

Gymnastics

Level III

Snatch – 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single

Clean & Jerk – 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single

Back Squat – heavy single

SLDL – 3 x 5

Pick a Girl!

Open Gym

SDPD

Skill: Pull ups 5×3

AMRAP 4 Min for 3 Rounds of
10 Burpee Pull ups
10 AbMat Sit-ups
10 DB Push Press
Rest 2 min between each round

Finish with 2 Min Lsit

Time Out!

WOMEN

Skill: Double Unders

For time:
21 Dips
9  Hang Squats Cleans
15 Dips
7 HSC
9 Dips
9 HSC

Rest 5 Min
Accumulate 3 Min in Handstand