Farewell to young Dannie. For her journey will take her far far away to a realm known as…college. Stay fit young warrior. #gainzofthroneschallenge

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4 rounds of :45 work :15 rest (16:00)
Station 1: Banded Good Mornings
Station 2: Ball Slams*
Stations 3: Perfect Burpees
Station 4: Plank Hold
(Perfect Burpee=Air Squat-Kick back to Push Up-Feet to outside hands-stand)
*rotating stations

4 rounds:
400 m Run
10 Power Cleans 185/125, Fx: 135/95

Nuff said! #gainzofthroneschallenge

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Push Press:
5 x 3 (ME)

AMRAP 10:
10 KB Sumo Deadlift High Pulls 32/24, Fx: 24/16
10 Box Jumps 32/26 Fx: 24/20
10 Toes to Bar

Finisher: Superset
3 x 20 Hollow Rocks
3 x 10 Supermans

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Supreme Swag! #gainzofthroneschallenge

Partner WOD:
2000 m Row Buy in:
Then 3 Rounds:
20 Snatches 135/95, Fx: 95/65
20 OH Lunges 135/95, Fx: 95/65
20 Burpees over Rower
2000 m Row Cash out
*one athlete working at a time

RX+ Squat Snatches

After 17 days here are your Fall Attendance Challenge Leaders:
1st: Christine Ho (15 wods)
2nd: Tiffany Flowers (14 wods)
-Dale Van Wilder (14 wods)
3rd: Fan Yang (13 wods)
-Pat Sheridan (13 wods)
-Jackie Lazcano (13 wods)

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Strength/Skill Schedule:
Monday: Low Hang Cleans
Tuesday: Partner WOD
Wednesday: Push Press
Thursday: Circuit training
Friday: Low Hang Snatch
Saturday: Thurster
Sunday: Bench/Row Supersets

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Low Hang Squat Clean (above the knee)
5 x 3 (A: Heavier than high hang cleans)

3 Rounds:
1:00 Max Double Unders
Rest :30
1:00 Max WBS 20/14
Rest :30
1:00 Max KB Swings 32/24 Fx: 24/16

No score. Go for BIG sets and try to work the entire minute!

GOT Picks have to wait until Monday. Stay tuned. #gainzofthroneschallenge

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Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.

Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/
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4 Supersets:
12 Pull Ups (strict if possible)
12 Turkish Get ups (Perfect technique/6 each side)
Rest as needed

7 Rounds:
7 Box Jumps 24/20
7 Deadlifts 225/185, Fx:185/125
7 Toes to Bar: Not for time, for quality