ANNOUNCEMENTS

Whole Life Challenge - Today is the last day to sign up, if you aren’t paid up by today and registered you are OUT!    Register here.

Kick off with the pre-lims at 0900 this Saturday Sept 15th!

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

Level I

Spend 20 mins working on the Clean

5 Rounds

10 Burpees
25 Abmat Sit-Ups

Level II

Spend 15 mins on mobility

For Time

10 C&J 135/95#
“Annie”
10 C&J 135/95#

“Annie” = 50 – 40 – 30 – 20 – 10 reps of
Double Unders
Abmat Sit-Ups

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

Front Squat – heavy single

SLDL – 3 x 5

12 Minute AMRAP
7 KB Push Press 1.5/1
10 Wall ball 20/16
40 Double unders

rest 2 Minutes

Max Muscle ups

SDPD

4x 200 Meter weighted Run

Establish 3 RM Dead Lift

AMRAP 12 Min.
12 Hang Cleans
6 Dips

WOMEN

10 min Double Under Warm up

Establish 1 RM Shoulder Press

8x 2 weighted Negative Pull-ups

AMRAP 10 min
10 Push Press @85% of 1 RM Press
10 Burpee Broad Jumps