Nice day for some Tire Flippin’

A couple visitors from CrossFit Loveland in Colorado stopped in for a few WOD’s.  Maria and Frank, it was great to have you.  Thanks for looking us up.  We hope make it out your way for a WOD someday.

“Spider Bite” 3 Rounds

21 Wallball 20/14

21 KB Swing 44/35

21 Sumo Deadlift High-pull 95/65

3x (per round) 100 yard Shuttle Sprints

“This is my bar…” 8 Rounds

Rx’d: hands do not leave bar during each round 115#/75#

8 Deadlift

8 Hang Power Clean

8 Thruster

8 Push ups (on your bar)

This morning Candice from CrossFit Muskoka in Ontario dropped in for a WOD.  Great job Candice, its always nice to meet CrossFitters from other affiliates.

Candice 63# Thruster

“Alamo II” 10 Rounds for time

1 Power Clean

3 Hang Squat Clean

2 Split Jerk

6 Box Jump

150 M Row

Explosive Power: 5 sets of 5 Hang Squat Cleans (Technique!! Technique!!)

Then:

100 Sumo Deadlift High-pull for time

every min on the min do:

7 Push ups

or (alternate)

7 Box Jumps

Strength: 5 sets of 5 Deadlift

(do not rush through these, focus on technique)

Then: 4 Rounds for time of:

Rower x 15 calories

OH walking lunge w/ plate x 20 total

American KB Swing x 25

-rest 3 min-

Weighted pullups 5, 4, 3, 2, 1