ANNOUNCEMENTS

Whole Life Challenge - Last day to sign up is the 14th, don’t miss out!    Register here.

Pre-Game Huddle THIS Wednesday Sept. 12th at 5:30pm!  Be there for the CFSD Whole Life Challenge Q&A session, especially if you are on the fence.  Minutes will be provided Wednesday evening by e-mail.

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.

RECOMMENDED READING -

TODAY’S WODS

Level I

Skill: Double Unders 10 mins practice

AMRAP in 12 mins

10 Broad Jumps
20 KB Swings (1.5/1)

Level II

4×5 HSPU

Rest 7-10 mins

3 Rounds For Time

10 Deadlift 275/185#
50 Double Unders

Level III

Clean – 80% x 1 x 2, 85% x 1 x 3

Clean Pull – 100% (of clean) x 3 x 2, 105% x 2 x 2

Front Squat – 85% x 2 x 2, 90% x 1 x 2

12 Minute AMRAP
20 Air Squats
10 GHD Sit Ups
5/3 Muscle ups

SDPD

3×5 HSPU
3×10 Ring Push ups

AMRAP 7 Min
7 DB Thrusters
7 Ab-mat Sit ups
Rest 4 Min
Row 4x 100 meter sprint

*rest the time it takes for each sprint

WOMEN

EMOM for 5min
10 Wall balls

Dead lift 3-3-3-3-3* establish 3 RM

AMRAP 10 Min
200 meter WEIGHTED Run
9 HSPU
7 KTE
5 Dead lift @65% 1rM