Daily WOD

Benchmark “Jerry” Run 1 Mile Row 2K Run 1 Mile Finish with 2 mintue L-Sit holds Basic Do’s & Don’t’s of Running (Video) Rowing Technique – CrossFit Journal Dominica,

A. Skill : Snatch 4 sets of 2-position Snatch (high hang, mid hang) Rookies accumulate quality reps of Muscle Snatches   B. Take 15-20 Minutes to work up to a Heavy Sumo Deadlift   Finish with 5 Minute Plank Hold   Snatch/Mid Hang– California Strength (video)   Sumo Pulling – Kelly Starrett (video)    …

A. Push Press 5-5-5-5-5 B. AMRAP in 10 Minutes: 60 Double Unders 30 Wallballs (20#/14#) 10 Hang Power Cleans (135#/95#) C. 2 Minutes: Hollow body hold Get Your Dip Game Tight! – liftbigeatbig.com Manny,

A)Back Squat 8-5-3-1-1-1 After the past 5 weeks of “20-rep Unbroken” it’s time to go for a NEW 1RM Back Squat PR!!! B.AMRAP8 3 Ring Muscle Ups (sub 10 pullups) 6 HR Push-ups 9 KettleBell Swing Article; How to Warm Up for a One-Rep Max– T-Nation.com

Open Floor 10a-12p: Work on the skills that require the most attention for YOU. This means to work on the movements you hate doing because you can’t do them well or can’t do them at all. And don’t forget flexibility. Pick from Kelly Starrett’s Mobility WOD, grab some bands, lacrosse balls, a foam roller and…

Run 5k for time.

A. Establish a 3 rep max Overhead squat B. 3 rounds NOT for time of: 2 Rope climbs (bring your knee high socks) 15 Back extensions 20 GHD Sit-ups   Overhead Squat – AgainFaster (video) Importance of Overhead Work– LBEB (article) Johanna,

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,