Wednesday, August 20, 2014

5K

For time:
Run 5K, Row 5K, or do both!

Post time to comments.

Tuesday, August 19, 2014

PS, OHS

EMOM for 10 minutes
1 Power Snatch
3 OHS (hold last rep at the bottom for 3 seconds)

Then

3 rounds for time. Choose a weight that will allow you to move quickly through the wod.
5 OHS, 135/95
10 TTB
15 hang squat cleans,  135/95
30 DU
Post load and time to comments.

Fixing the immature overhead squat with Miranda Oldroyd - [video]

Monday, August 18, 2014

Max Bar Dip

15 min to establish 1-rep max Bar Dip

-then-

5 rounds for time of
20 sit-ups
10 Burpees

Post load and time to comments.

Sunday, August 17, 2014

Saturday, August 16, 2014

Friday, August 15, 2014

Deadlift x 3



20 minutes to establish 3-rep max Deadlift

Then

3 x 3min AMRAP. Rest 90sec between AMRAPs
3 TTB
6 Shoulder to Overhead, 165/105
12 Lateral hops over bar

Post load and reps to comments.  Compare to 9/25/12, 8/21/13, and 12/4/13.

Thursday, August 14, 2014

C2B + 2 Tabatas

10min AMRAP
15 sec ME C2B pull-ups
45 sec Rest

Then

Tabata TTB immediately followed by Tabata Burpees. So that is 4 min tabata TTB then 4 min tabata Burpees.

Post total reps of all three movements to comments.

The Holy Land With Russell Berger: Part 1 - CrossFit Journal [video]