Clean 3-3-3-3-3-3-3 reps

Andys @ 1900

WOD

Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

Rest Day

WOD

Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups

Check out the quick video tour of the future home of CrossFit Rota



http://www.youtube.com/watch?v=S1t1ohYLF9A

WOD

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Rest Day

Rest Day

Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps

Scaled Rj

Five rounds for time of:
Run 800 meters
20 pull ups
50 Push-ups

1st WOD

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Meet at my house 7:00

Testing out the new Pull Up Rig

Construction is under way

Crossfit Rota

Coming Soon. We are currently training out of our houses. However, we have secured a location and are in the process of moving in.