Monday, September 8, 2014 - Workout

Two of your coaches, John and Ashley, will be competing this weekend, Sept. 13 & 14, in CrossFit Katy's Bring the Heat competition.  It will be held at the Merrell Center on 1463 between 90 and I-10 in Katy.  You can purchase tickets ahead of time here as well as get directions:

http://www.merrellcenter.org/events/detail/crossfit-katy-bring-the-heat

Here are the approximate times that John & Ashley will be working out on Saturday though there will be non-stop action all day if you want to come and hang out.:

Ashley:
1st WOD - 9am
2nd WOD - 11am
3rd WOD -  2pm

John:
1st WOD - 9am
2nd WOD - 1pm
3rd WOD - 3pm

Now on to the fun stuff...

Warm-Up:
3 Rounds -
- 200m Run
- 15 Push-Ups
- 25 Squats
- 35 Double Unders

Group Warm-Up:
- 4 x 30s/30s plank hold

Strength:

Wendler Week 2 - Push Press

Conditioning: 
AM CLASS:

AMRAP in 10 minutes -

- 100m sprint

- 5 Burpees

- 10 Sit-Ups

- 15 Goblet Squats (35/25)

PM CLASSES

(the Finale for Bring the Heat this weekend. 15m Time Cap)
For Time:

- 50 Box Jump Up & Overs

- 40 Pull-Ups

- 30 Thrusters (105/75)

Post workout results to comments.