3 Rounds of:
500m Row
50 V-ups
-Rest between rounds as long as it takes to do each round.


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Work up to a set of 5 thrusters at 80% of your max
-Then-
21-15-9
Thrusters
Sumo Deadlift High Pull


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“GI Jane”
100 burpee pull ups


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EMOM 7 (Every Minute On the Minute for 7 minutes)

1 Clean and Pushpress (or powerjerk) @87.5% of max

-then-

“Grace”
For time:
30 Clean and Jerks (power clean, pushpress, or power jerk ok)


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5 Rounds for time of:
15 plate ground to overhead
20 push ups
15 1 arm kettle bell rows per arm
30 ab mat sit ups


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“Karen”
150 Wallballs


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“Diane”
21-15-9
Deadlift
Handstand Pushups


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3 Rounds For Time:
12 Strict Pullups
30 V-Ups
50 Double unders


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“Elizabeth”
21-15-9
Cleans
Ring Dips


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Ok CrossFit Surprise – It’s been a while since we have had a team do a mud run….but that is about to change! http://www.spartan.com/
Sign up for the Spartan Race on Saturday February 7th (wave time is 9:30 – 10:30am Team CrossFit Surprise… – they will email a specific wave time when the race gets closer, but I requested 10:00am)

It’s a 5K ‘Spartan Sprint’ at the Fort McDowell Rodeo Grounds. The price for registration goes up on August 20th so sign up soon! Please sign up under Team CrossFit Surprise!

AND! Yes there is more!!! For some added fun and to help us get ready for the race we will be setting up a team field trip to Phoenix Evolution in Chandler for some obstacle course training! Check them out at http://www.phxevolution.com/

Come join the fun! Sign up today :)


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