All WODs: Saturday 120714

Remember that today & tomorrow (& every weekend!) ALL CLASSES are 28th St. In addition, we’ll be live streaming the 2012 CrossFit Games! (click here for details)

Intermediate & advanced WODs at HR:00 and HR:45
Find your 1 rep max on the clean & jerk.

Beginner WODs at HR:15
A: Press 5×2

B: 21-15-9 reps for time:
Burpees
Wallballs
Box Jumps

* * * * *
High Noon Hero WOD (at noon & 1pm @ 28th St.)

“Arnie“
With a single 2 pood kettlebell (women’s: 1 1/2 pood):
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quiñones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA.

He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

And remember to cheer on your favorite Games Athlete!

HNHW Crew

Here’s what’s on tap for Sunday’s intermediate/advanced WOD classes at HR:00 (at 28th St. ONLY!):
A: Hollow rocks

B: With a continuously running clock do one handstand push-up the first minute, two handstand push-ups the second minute, three the third minute, continuing as long as you are able.

Here’s what’s on tap for Sunday’s beginner WOD classes at HR:15 (at 28th St. ONLY!):
A: Clean and Jerk Practice

B: 50 burpees for time