Sun’s Out, Gun’s Out.

Thursday, January 26, 2012

Tricep mash, 2 min per arm
Pidgeon on Box, 1 min per leg

With light loads
Clean grip Deadlifts with shrug, 10 reps
Ring support, 10 seconds
Hang Power Clean, 10 reps
5 Strict Ring Dips
Front Squats, 10 reps

Squat Clean 3-3-3-3

21-15-9 reps
Clean, 135/95 lbs
Ring dips


Thank you to McCoy for the post title!

‘Elizabeth’ is one of the original CrossFit female named WODs, a classic functional couplet, and to this day one of the most potent and crushing workouts in existence.  In the clean we have a high skill, high value weightlifting movement that combines the deadlift with the squat in one coordinated, explosive effort.

  In the ring dip, we have an invaluable gymnastic upper body developer that tests not only strength but also stabilization.

  Mixing these two movements in the now infamous 21-15-9 rep scheme promises high intensities, lactic acid build up, and mental anguish for all involved.


Don’t forget to sign up for our Tactical Weapons Training under it’s comments section, or in our office.  Ever wondered how Military, Police, and Law Enforcement Officers train to breach homes, surprise the enemy, and clear rooms?

  This is your chance. 

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