Coach Dave will be down (YAY) for couple days and he will be around watching over evening classes.
Featured Image – USAF SSgt Timothy P. Davis – HERO WOD “DT” (Image courtesy of CrossFit, Inc) Featured link – Check out the few event announcements for the Reebok CrossFit Games http://games.crossfit.com/workouts/games .
Trigger/Warm-up/Mobilise/Activate
.
1a) Hero WOD “DT” In honor of […]
Trigger/Warm-up/Mobilise/Activate
.
The Hero WOD “Paul”: . Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito. First posted 24 April 2010 .
Five rounds of the following for time: 50 Double unders
35 […]
Trigger/Warm-up/Mobilise/Activate
.
If you missed yesterday, then…
.
1a) High Hang Snatch Take 15 minutes to find your new 1RM
.
OR
.
If you were here then…
.
1b) Complete the following for time: 1) 10 Strict parallette HSPU’s
Rest 90 sec
2) 15 Kipping parallette HSPU’s
Rest 90 sec
3) 20 HSPU’s
Rest 90 sec
4) 25 Kipping HSPU’s
Rest 90 sec
* Coach or athlete chooses the parallette depth
* Break into as […]
Trigger/Warm-up/Mobilise/Activate
.
1) High Hang Snatch Take 15 minutes to find your new 1RM
.
then…
.
2a) Complete the following for time: .
15 Strict C2B Pull-up’s
4 Hang Snatches (65% of your new 1RM)
25 C2B Pull-up’s
3 Hang Snatches (65% of you new 1 RM)
35 Pull-up’s
2 Hang Snatches (65% of you new 1 RM)
45 Ring Rows OR Barbell Rows (bar/ring set to height of […]
Trigger/Warm-up/Mobilise/Activate
.
1a) Front Squat 6-6-6-6-6-6 (70% of 1 RM) – NB: if you missed last week Monday, then do 6 sets of 4 on (65%)
*Rest 90 sec between repeats
.
then…
.
2) Complete 10 Rounds of the following for time: 20 Wall Ball Jumpovers (side facing jumpovers Left & Right) – each jumpover is 1 rep
10 Wall Ball’s (6,3 kg / […]
Featured Article – http://games.crossfit.com/article/no-holding-back-patrick-burke
.
Trigger/Warm-up/Mobilise/Activate
.
1) The Benchmark WOD “Elizabeth” – Complete 21-15-9 of the following for time: Clean (43 kg/ 62 kg) – these are squat cleans!
Ring Dips
.
Score = Time
**Record your benchmark score in your files for “Elizabeth”
.
then…
.
2) The Benchmark WOD “Power Elizabeth” – Complete 21-15-9 of the following for time: Power Clean (43 kg/ 62 […]
