Strength: Squat Cleans 5-3-2-1-1

Cash Out
3 rounds
7 Squat Cleans 165/115
14 HSPU
200 m run

1pm-3pm Open Gym

10am Partner WOD
Noon: Free Baseline
12:30 pm Foundation Class

Strength Deadlift 7-7-7-7

Cash Out
4 rounds
200 m run
9 Deadlifts 225/155
6 HSPU
3 Burpee Bar Muscle-ups

Strength: Front squats 5-5-5-5-5

Cash Out
400 m run then..

10-1
Front Squat 155/105
1-10
C2B

Finish w/ 400m run
(20 min Cap)

Congrats to Laura and Andrew on their newest CrossFitter:) Bridget Estelle born Monday 9/23/13 !!

Strength: Shoulder Press 5-3-2-1-1

Cash Out
3 rounds of
10 Jerk 155/105
15 T2B
Rest 1min
3 rounds
10 Hang Power Cleans 155/105
15 Burpee Box Jumps 24/20
(15 min Cap)

Strength: Thruster 5-3-2-1-1

Cash Out
AMRAP in 12 mins
200 m run
5 Thrusters 135/95
10 Pull-ups

http://www.rxsmartgear.com/jump-ropes/

Pick color of jump rope handles, then thickness of cable (elite 2.6 and color of cable)

Height Equals Cable Length
So if your 5’4 your cable length would be 8’2..follow the chart.

4’6″(137cm) = 7’4″
4’7″(140cm) = 7’5″
4’8″(142cm) = 7’6″
4’9″(145cm) = 7’7″
4’10″(147cm) = 7’8″
4’11″(150cm) = 7’9″
5’0″(152cm) = 7’10″
5’1″(155cm) = 7’11″
5’2″(157cm) = 8’0″
5’3″(160cm) = 8’1″
5’4″(163cm) = 8’2″
5’5″(165cm) = 8’4″
5’6″(168cm) = 8’6″
5’7″(170cm) = 8’7″
5’8″(173cm) = 8’8″
5’9″(175cm) = 8’9″
5’10″(178cm) = 8’10″
5’11″(180cm) = 8’11″
6’0″(183cm) = 9’0″
6’1″(185cm) = 9’1″
6’2″(188cm) = 9’2″
6’3″(191cm) = 9’3″
6’4″(193cm) = 9’4″
6’5″(196cm) = 9’6″
6’6″(198cm) = 9’8″
6’7″(201cm) = 9’9″
6’8″(203cm) = 9’10″
6’9″(206cm) = 9’11″
6’10″(208cm) = 10’0″
6’11″(211cm) = 10’1″