Carlsbad Pit

7 Rounds

7 Deadlifts (athlete choice for weight)

7 Burpee + Pullup “Man-Makers”

Back Squat: 5 5 5

Push Press or Jerk: 3 3 3 3 3

Rest, then:

21-15-9

Med Ball Cleans 20/15

Pushups

Rest 2 minutes, then:

9-15-21

Jumping Lunges

GHD Situps

Sorry no post today (Tuesday), this is what I was doing instead of posting…

“Fight Gone Bad”

3 Rounds

5 Stations: 1 minute at each Station, clock never stops.  Rest 1 minute before “next” round starts.  One point is given for each rep, except on the rower where each calorie is one point. The stations are:

1. Wall-ball, 8 ft target (Reps)
2. Deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

The four divisions are:

1. Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box
2. Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box
3. Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
4. Class D: Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 10in Box

Both classes are on today

Run 5k

WOD #1

10-9-8…1

0 Count Burpees (no pushup)

Push Press (130/88lb)

WOD#2

4 x 400 Meter Sprint (rest 2 minutes)

Heather’s Box Jump!

Run length of basketball court up & back TWICE to start workout

21-15-9

Kettlebell Swings

Pushups

Knees to Elbows

Run length of basketball court up & back TWICE to end workout

For time:
Row 2K
50 Wall-ball shots, 20/14 pound ball
Row 1K
35 Wall-ball shots, 20/14 pound ball
Row 500 meters
20 Wall-ball shots, 20/14 pound ball

Joni’s team lost tonight by only 2pts! We were major underdogs so I was so proud of them and how far they’ve come this season.  However they voted the team pizza party for Thursday night 6-8pm, So, Coach Cameron will be leading this metabolic nightmare with you all.  Will see you guys on Sat 9am.  Enjoy this one…

4 Rnds

Run or Row 400 Meters

50 Air Squats

“Blake”

4 Rounds:

100′OH Walking Lunge (45/35lb plate)

30 Box Jumps

20 Wall Ball’s 20/14

10 Handstand Pushups

Maisie kickin some a** on Saturday…brought home 1st place. Way to represent