12/8/2014

12/8

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

Good news and Bad News for my Northies!!!!
Bad News first.......
We have had to hire an extra cleaning crew to pick up all the left behinds at the gym every day.....(water bottles, belts, bands, wrist wraps, papers, belts, bands, belts, bands, wrist wraps, belts, bands, belts, bands, wrist wraps, and belts.....)

But the Good news is that this crew is willing to be paid in BURPEES!!!!!!  YAY!!!!   Now I am not a rich man so I cant afford pay all the burpees myself.  And I know how much you guys like having a clean gym to stroll into.... so we may have to have you guys throw in a few Burpees youselves in the community pot really soon if I have to keep paying the cleaning crew to come in.....final warning:)

Southies!!!!  You guys are doing great :)  its the adults who are filthy

Also, Please fill out the comment cards guys!!!  Even if its bad.  Especially if its bad!  We want to be better.  Thanks!

WOD

Bench Press
Ev 90 seconds for 4rds
75% of Max - 3 reps Wide Grip
then
Ev 90 seconds for 4rds
75% 3 reps Close Grip
then
Burn out mid grip

3rds not for time
20 Dimmel Deads @ 60-65%max clean
20 strict Pullups

3rds for time
Run 800M
rest 2 min

AAB 
Find Bench max quickly
then,
3 sets of 1 @ 95-97%

JM Press
3 sets of 8 @65% max

KB Hanging Bar Bell Skull Crushers (bro up)
3 sets of 8

Alternate between
3 sets of 15 HS Shoulder Taps - HS Waddles to scale
3 sets of 15 Strict Ring Dips

4rds
Clean and Jerk
10 reps
Rest 30 sec
155/105