******** No Afternoon Classes on Friday September 27th********
If you are a CrossFit nerd, tadalafil you have to check this site out. Bookmark it. I was on this bad boy the first day, sick but I wanted to watch the WODs roll out for a few days before I shared it with the group.
It’s a compilation of the work they do with the Games/Regional athletes at Nor Cal CrossFit – Khalipa, Fisher, Maddox, Barber, Oldroyd and more, throwing down everyday.
The biggest tenet of their training – randomness. They make it up as they go along. Thruster ladders, rows, mile sled drags, lots of good, interesting, and HARD stuff.
Workout of the Day
10 Hang Power Clean
20m Shuttle Sprint
8 Hang Power Clean
40m Shuttle Sprint
6 Hang Power Clean
60m Shuttle Sprint
4 Hang Power Clean
80m Shuttle Sprint
2 Hang Power Clean
100m Shuttle Sprint
There is a 5 minute cap
The shuttle sprint is 10m out, 10m back
Barbell L3-135/95, L2-95/65, L3-65-45
In the remaining time in class, build to a heavy Hang Power Clean