8.8.13 WOD
1k Row Repeats!!! x4 Rest 3 min between efforts. Common Rowing Technique Errors and Their Corrections; Kelly Starret (video) Rowing redux. With perspective; Kelly Starret (video) Orit,
1k Row Repeats!!! x4 Rest 3 min between efforts. Common Rowing Technique Errors and Their Corrections; Kelly Starret (video) Rowing redux. With perspective; Kelly Starret (video) Orit,
“The Seven” Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups “The Seven” Hero WOD at Valley CrossFit (video) “A Beautiful Thing” with Lisa Long and Rory Zambard – [video]
A. Skill – Snatch (Full or Power) – 20 min to build to a heavy single. (Demo) B. “Annie” 50-40-30-20-10 reps For time; Double Unders Sit-ups **New Classes added on Tuesday and Thursday at 9am** Class Calendar here Stephanie Needham’s Story- CrossFit (video) Frank G,
A. 20 Rep Back Squat (unbroken). Add 5# from last week. Stay at the same weight if you were not able to complete all 20 reps. B. Benchmark “Helen” Three rounds for time: Run 400 meters 21 KB swings 24/16kg 12 Pull-ups Article: 6 Reasons Everyone Should Do Squats– charlespoliquin.com Shorty, Photo Courtesy of Matt…
In teams of two, with only one partner working at a time, Complete the following in order for time. All exercises can be broken up however you like, but the obvious goal is for the workload to be split: 100 Pull-Ups 100 Kettlebell Swings (24/16 kg) 100 Double-Unders 100 Overhead Squats (95/65 lbs.) After-Party: Everyone…
A. Bench Press 5-5-5-5-5 B. for time: Run 400m Bear Crawl 160 ft Run 400m Crab Walk 160 ft Run 400m Their Big Day is finally here!!! Congratulations to James & Jessica on their wedding. We wish you a lifetime of happiness!
Thank you all for being part of our family! A special THANK YOU to those who have been with us all 365 days. The memories are endless! From the first toes to bar, pull-ups, muscle ups, all the way through the daily PR’s! Watching each one of you work for those 5 extra pounds, fight…
“Filthy 50″ 50 Box Jumps (24″/20”) 50 Jumping Pullups 50 Overhead KB Swings (16kg/12kg) 50 Steps, Walking Lunge 50 Knees to Elbows 50 Push Presses (45#/35#) 50 Hip Extensions 50 Wall Balls (20#/14#) 50 Burpees 50 Double Unders (sub = 150 singles) Scale to 30 reps of each movement if 50 will take longer than…
Practice: Hollow body Holds and Kipping A. Shoulder Press 3-3-3-3-3-3 B. “Little Nicole” 10 Min Amrap 400m Run Max Pull-Ups Score total number of pull-ups completed in 10 minutes. Rules: Start with a 400m run. Perform max rep pull-ups until you no longer can stay on the bar. Chin should clear the bar and there…