5 rounds

• 10 Box Jumps
• 5 Hang Squat Cleans with Body Weight

Remember there is NO 5:30 P.M. Class on Friday and NO Suffer on Saturday this week. If you need something to do on Saturday find a park with a pull-up bar and do “Cindy” (20 min max rounds: 5 Pull-ups, 10 Push-ups, 15 Squats).

Scores

Strength Bias Scores
Helen Scores

EmerFit Athletes On The Road

Yesterday we got to see Cody on the main crossfit page. EmerFit regulars John R., Arlen, and Bill E. are also away this week. Check out John at CrossFit San Diego and Arlen at CrossFit Break Away Speed in Houston. Bill is planing to visit a different Houston affiliate this week too.

Here is a shot of the 5:30 crew getting started on a couplet of thrusters and swings.

CrossFit was in the Washington Post last week and the article was reprinted by the Denver Post this Sunday. I have a copy at the gym or you can see it online here. The printed copy has more photos of CrossFit Denver.

For 20 minutes rotate through

1. 3 Trips Tire Drag
2. KB Swings
3. DB Cleans
4. Rest

7 rounds
10 DB Cleans
20 KB Swings

7 rounds for time:
10 DB Cleans
20 KB Swings

The 7:30 A.M. Class.

3 rounds for time:

• Row 500m OR 30 swings
• Deadlift X 15 (BW is the ideal load)
• Box Jump X 20

Partner 1:
200m Run carrying 20lb ball on shoulder
15 ball slams
200m Run with ball

Partner 2:
KB Snatches

When runner returns both partners do 15 push-up and switch.

Swing, Clean, Snatch, Overhead Squat 5L/R
10 Wood Chops
Swing, Clean, Snatch, Overhead Lunge 5L/R
10 Side Stepping Swings
2 Minutes of Rest

5 TGUs on each side

3 rounds
6 Bent Over Rows
6 Push-ups

18 Swings

3 rounds
6 Hanging Leg Raises
6 Windmills (3L/R)

18 Swings

3 rounds
6 Jumping Squats
6 Push Presses

18 Swings

Lift 2000 lb or 900 kg from the ground to over head using any moves that get the job done. Every 5 reps do 5 swings.

Practice other KB moves, juggling, and bottoms-up work.