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Strength: Back Squat 5-5-5-5-5 Rest 2 minutes b/w sets Record heaviest set of 5 in notebooks. AMRAP 12 minutes: 5 Push-ups 10 Overhead Walking Lunges 45/25 lbs 15 Weighted ABMAT Sit-ups 45/25 lbs Post total rounds.

Open Floor: Work on the skills that require the most attention for YOU, or just hit that workout you missed last week. And don’t forget about your Mobility.

Team WOD In teams of 2, AMRAP 20: 7 Kettlebell Swings (24.16kg) 7 Burpees 7 Wall Balls(20,14lb) Alternate athletes each round. Post Scores to Comments. Today is the one month anniversary for CrossFit Glendale and what a month it’s been! We have been extremely blessed to be where we are today and to have the…

Strength Power Clean 3-3-3-3-3 WOD 15-12-9-6-3 Power Clean (135/95) Toes to Bar Post your load and time to comments   Gino, Light on his feet.  

Skill Hollow Rocks/ TGU WOD 3 Rounds Run 800m rest 2 minutes Run 400m rest 1 minute Run 200m Rest 3 minutes Keep track of your times. Make sure you rest the exact amount of time allotted. Hollow Body Pt.1 – Video Hollow Body Pt.2 – Video  Wendy, working on Double Unders 

Strength Deadlift Build to a 1 rep max WOD 5 mins Max Rowing (calories) 4 mins Max Anchored Ab Mat Sit Ups 3 mins Max HR Push Ups 2 mins Max Swings (24,16kg) 1 minute of Max Burpees Which Diet Works? NY Times   Greg Glassman talks about Nutrition and Avoiding Disease

You guessed right! It’s Fran time! Skills: Work on Thrusters and Kipping Pull-ups WOD: Benchmark!  “Fran” 21-15-9 reps of: Thrusters, 95/65# Pull-ups CrossFit – Mel Ockerby’s 2:38 Fran – video Congratulations to Nicole Scauri, for winning First Place and Sara Komonchak aka Shorty Rock, for placing 2nd in the 30th ANNUAL BROOKLYN-KINGSBORO ARMWRESTLING CHAMPIONSHIPS. Way to represent CrossFit Glendale!!!