Tuesday, April 25, 2017

Max Snatch

15 minutes to establish a 1-rep max Snatch (compare to 1/18/16)

Then

11 minute AMRAP of ground-to-overhead, 75/55. Every minute on the minute do the number of Burpees that match the minute hand on the clock.
0:00-0:59 - 0 Burpees, ME GTO
1:00-1:59 - 1 burpee, ME GTO
2:00-2:59 - 2 Burpees, ME GTO....

Score is (load) + (total reps including Burpees). Post max snatch, total reps, and score to comments.

CrossFit - Snatch - VIDEO
CrossFit - "Teaching the Snatch" with Josh Everett - VIDEO

Monday, April 24, 2017

Bear Complex

20 minutes to complete 7 sets of the Bear Complex for average load. Each set consists of the following sequence:
- 1 clean (power or squat okay)
- 1 front squat
- 1 shoulder-to-overhead
- 1 back squat
- 1 shoulder-to-overhead

Then

10min to run 1 mile and complete as many double unders or lateral hops as possible.

Score is average load multiplied by total reps. Post average load, total reps, and score to comments.

Sunday, April 23, 2017

Saturday, April 22, 2017

Friday, April 21, 2017

Team Gym"MAX"tics

You are only as strong as  you are flexible!
Those few minutes you spend stretching before and after the WOD will pay off. The more flexible you are, the more efficiently you can move. That means PR's!!

Teams of two complete as many reps as possible in the given amount of time.

5 min max pullups
5 min max pushups
5 min max situps
5 min max squats

Only one teammate may work at a time. Post total reps to comments. Compare to individual scores on 2/7/11 ,  6/30/11, 6/28/12, 2/15/13, and 4/25/14


Thursday, April 20, 2017

Deadlift 5x5

20 minutes to establish 5-5-5-5-5 reps Deadlift for average load. All reps must be touch-and-go.

then

3 rounds for total reps
1 min Wallball, 20/14
2 min Burpee Pullups

Score is average load x total reps. Post average load, total reps, and score to comments.

Wednesday, April 19, 2017

Pinch Point

5 rounds for reps
5 minutes to Run 400m carrying a 25#/15# plate and complete as many burpees to your plate as possible in the time remaining.

You must use a pinch-grip to carry the plate. You may switch hands as needed. Score is total burpees completed. Post score to comments.