WOD - Thursday, 9.17.2015

BARBELLS FOR BOOBS!

As a gym we will be participating in Barbells For Boobs.  The big twist?  We'll be throwing down in Kennedy Plaza out front of Long Beach City Hall!  

What we need from you the member is to go to www.barbellsforboobs.org  and join our CrossFit Island Park Team. 

We need to all raise and donate together to this amazing cause and then seal it with a  WOD on October 18th, 2015 at 10am at KENNEDY PLAZA in Long Beach.  

We will also make this available to non-crossfitters with a workout that they can participate as well.  Please help spread the word about this awesome cause and our event!

Watch some very fit people workout

CROSSFIT
WARMUP

30 KB Swings (10 light-10 moderate-10 heavy)
20 Toe Touches
Elbow to instep+straight leg+rotation
10 Single Arm Kettlebell High Pulls (each arm)

With an empty bar:

6 clean lift offs
6 clean pulls
6 front squats
6 clean pull unders (scale to lighter bar or pvc if necessary)
6 full cleans


Strength:

3 sets starting with an empty bar and up to 50%:
1 clean pull under+1 clean with pause above knee

3 sets 50-70%:

1 clean with pause above knee+1 full clean

3 sets 70% or more:

1 full clean

WOD
AMRAP in 9 minutes:

10 Deadlifts (135/95)
20 Kettlebell Swings (53/35)
30 Double Unders
 

FITNESS

WARMUP
10 arm circles in each direction, 12x beat swings, 5x inch worm + 2 yoga push ups, 10x kossacks, 10x sciatic n. floss.

3 rounds for QUALITY: 10 wall ball (20/14), 10 GDH situps, 10-10 single leg box step up3 x

5 min EMOM of each skill with 1 min rest between: A) 10 Toes 2 bar, B) 10 burpees, C) 30 sec handstand hold, D) 30 sec plank hold