WOD - Friday, 9.18.2015

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!

CROSSFIT
Warm up

Row 250m
5 inch worm+push up
10-15 beat swings
10 tuck jumps.  

HERO WOD FRIDAY -- 9/11 Memorial WOD

2001 Meter Row or Run

11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest To Bar Pullups
11 Power Cleans (170/120)
11 HSPU
11 KB Swings (2pood/1.5pood)
11 T2B
11 Dead Lifts (170/120)
11 Push Jerks (110/75)

2001 Meter Row

We will stagger heats 10 minutes, or you have the option to run 1 mile instead of the 2001 meter row

One barbell per person, stack weight changes next to you for different movements.

FITNESS (11AM)

WARMUP
10x leg swings in each direction, 10x boot straps, row 1000m.

ABS BY ANITA
3 rounds of 15 situps, 15 hollow rocks, 15 superman rocks, 30 sec plank hold

WOD
6RFT: In 1 min complete: 5 box jumps, max rep burpees, 1 min rest