Friday 140905

Barbell for Boobs 2014It is that time of year again and getting closer to October which is known for Breast Cancer Awareness month! LCF has a fundraising page for Barbell for Boobs, check it out and donate a little if you can. Every little bit helps and all proceeds go to help those less fortunate get a mammogram! https://fundraise.barbellsforboobs.org/fundraise?fcid=340915. We will be doing the official Barbell for Boobs WOD in October. Get ready for GRACE!

Open Gym Sunday’s with Coach Scott, 12-2p.

Dynamic Warm-Up-Mobility
Prepare for…

Skill: Complete the following sprints:
2 x 20 Yard Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
4 x 30 Yard Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Yard Flying Starts (rest 30 seconds between efforts)
*take 10 yards to accelerate, you should be full speed by the time you hit your start.

WOD: Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150 lbs
*This workout comes courtsey of Outlaw CrossFit. To complete this workout as Rx, you must complete all 20 reps at 225 lbs. If you cannot do 225 lbs for the entire workout, then scale
accordingly.
Your score is the weight that is on the bar when you finish. If you take off weight, you can
not add weight back on.

Then…
For time:
GHD Sit Ups – 50 reps
Post times, weight used and rounds complete to comments.

COOL DOWN

Competitors or athletes wanting to improve your Fitness level
Skill
3 rounds not for time
5 strict weighted pull-ups
15 weighted back extensions
8 ab roll outs

Then…
20-15-10-5
Pull-ups
Hspu with 4″ deficit
Push-ups 
** round of 15 and 5 everything is strict


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