Thursday, October 23, 2014

HSPU, Run, WB, KBS

HSPU 30 sec on 30 sec off for 5 minutes

Then

For time
800M Run
50 Wallballs, 20/14
50 KBS, 1.5/1
400M Run
25 Wallballs
25 KBS
200M Run
10 Wallballs
10 KBS

Post number of HSPU completed and time to comments.

Wednesday, October 22, 2014

Snatch ladder

Complete as many reps as possible in 10 minutes of:
95-lb. snatches, 10 reps
115-lb. snatches, 10 reps
135-lb. snatches, 10 reps
155-lb. snatches, 10 reps
185-lb. snatches, 10 reps
205-lb. snatches, max reps

Post reps completed to comments. Compare to CrossFit.com WOD 141011.

Tuesday, October 21, 2014

C2B, Burpee Box Jumps, Squat Cleans

ME chest to bar pull-ups
Rest 1 minute
ME chest to bar pull-ups

Then

Complete as many rounds as possible in 10 minutes of:
10 burpee box jumps, 20 inches
10 squat cleans, 155/115

Score is pull-up reps plus WOD reps. Post total pull-ups, WOD reps, and score to comments. Compare to CrossFit.com WOD 141012.

Monday, October 20, 2014

DU, FS, Push Press

For time:
100 double-unders
115-lb. front squats, 21 reps
115-lb. push presses, 21 reps
100 double-unders
115-lb. front squats, 15 reps
115-lb. push presses, 15 reps
100 double-unders
115-lb. front squats, 9 reps
115-lb. push presses, 9 reps

Post time to comments. Compare to CrossFit.com WOD 141010.

Bar path in the shoulder press with Denise Thomas - [video]
Elbows up in the front squat with Denise Thomas - [video]
Overhead wrist position with Chad Vaughn - [video]



Sunday, October 19, 2014

Saturday, October 18, 2014

Friday, October 17, 2014

FOOTBALL FRIDAY - European Football today!!

3 rounds for time of:

Run 800M
50 Good Mornings, 45/35
50 Sit-ups

Post time to comments. Compare to 9/27/13.