January 24, 2014

HAPPY BIRTHDAY TO ASHLEE

Come join Ashlee for the 6pm class.  

At her request, we will be performing the Kevin Ogar fundraiser WOD.  

Kevin Ogar is the CrossFit Athlete who was recently paralized during competition at the OC Throwdown.  Come watch or join, but either way, please bring a small donation for the Kevin Ogar recovery fund.

“OGAR”

AMRAP 14 Minutes:

3 Power Snatch 135/95

1 Muscle up (or 5 Chest to Bar Pull-ups)

12 Wall Ball shots 20/14

–

STRENGTH:

Four sets of:

3 reps Weighted Pull-ups

(1 minute Rest)

3 reps Weighted Ring Dips

(2 minute Rest)

 –

WOD:

10-9-8-7-6-5-4-3-2-1

KB Swings (53/35)

Burpee Box Jumps (24/20)

*Performance: Use 70/53 and reach perfect vertical with each swing.

–

Supplemental Performance Training:

Front Squats

5@ 75%

3@ 80%

1@ 90%

5@ 80%

5@ 80%

5@ 80%

 –

For time:

800m weighted run

(45/25 plate)