The Throwdown Series starts this weekend on Friday and you will have 3 days to complete the workout and post it online for the worldwide results.  If you want to join in, you must go to the website, by clicking here , and registering.  Our Affiliate is on there, Mission CrossFit SA (not just Mission CrossFit).  So, please register with our affiliate, that way it will help us in the team category as well!  This is a great opportunity to challenge yourself against others around the world and see where you stack up.  And no one who has competed in the Games is allowed to participate, so no ringers! It’s also a great prep for the CrossFit Open which begins in 3 weeks.
BUY-IN:
WOD: “Diane” 21 – 15 – 9 (10min)
Deadlifts (225/135)
HSPU
SKILL DAY:
Today we are going to spend the rest of class working any skill you desire to work on.  I want you to pick a few things, or work on one individual item for the rest of class.  No resting. Use this time to actually practice and get help with movements.  We have had a lot of people talk about how they can’t do this or can’t do that in different WODs, the movements don’t just come in your sleep or by taking a magic pill.  You must put in effort and work just like any other sport and practice.  Use this time wisely.  Some examples are as follows:
HSPU
Double Unders
Cleans
Snatches
OHSQ
Muscle-ups
Pull-ups
Pistols
BSQ
FSQ
Push-Jerk
etc…
CASH-OUT:
100 V-ups
100 Sky Divers