7/23/2012

7/23

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Foundations/ Beginner at 5.30pm North

*******Heads up!!!!!!!

Team HOA is coming.  This is a 3 day competition in Springfield MO in Early Nov.  They are 6 Person teams.  We will be competing.... how many teams?  Up to you guys.  BUT... be thinking on whether you want to compete.  There is also a scaled division.  The comp is awesome.  Think about it.  We will have sign ups soon.

WOD
20 WallBalls
20 Power Cleans
20 Box Overs (no commandos- sorry sam)
20 Deadlifts
20 Burpee Pullups
Run 400
Repeat Backward w/o 400
A)115/75
B)95/65
C)75/55


AAB
Find OH Squat Max

then
Individual Games WOD
10 OH Squats  155/105
10 Box Overs
10 Thrusters 135/95
10 Power Cleans 205/125
10 T2B
10 Burpee MU
Repeat backwards w/o mu

Froning did it in 7min.  Whatevs...