Your midline is now stable
“C-Rose” 21 – 15 – 9 reps of: 135 lb Overhead Squat GHD Wall Ball toss GHD Wall Ball tosses are to a 10′ target, with an 8 to 12
Skillz
Three rounds for time of: 50 Double-unders 25 Wallball “2-fer-1s”, 20 pound ball Mike McKenna 6:26, Rob Orlando 7:22. Post time to comments. WOD demo by Zach Pine wmv
Party WOD
It’s Brandon’s birthday WOD! I’m not going to say how old he is, BUT…… For time: 30 Wall Ball shots, 20/14 lb, 10 ft target 30 Pull ups 30 Squat
Reach!
Every minute on the minute for 30 minutes: 1 Squat snatch 20 Double unders Pick a sustainable but challenging load. If you cannot maintain for the entire 30 minutes, continue
All accounted for
“Angie” 100 Pull ups 100 Push ups 100 Sit ups 100 Squats Post time to comments. PCF crew, post Inventory. Thank you to all who came out yesterday and
Rest day topics
“Last Ascent” 5 – 10 – 15 reps of 225 lb Back Squat Box Jumps, 24″ Post times to comments. here. If you’ve been doing this for a while, do
Continued
Rest Day Come to the gym to watch the Live Feed of the CrossFit Games Final Day! G will be there at 0800 running the projector.
Give it a shot
“Amanda” Three rounds, 9-7- and 5 reps for time, of: Muscle Ups 135 lb Squat Snatch Post times to comments. Chris Spealler 3:29; Kristan Klever 5:08 Day one of
The Special Place
“Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps)
Partners!
“Balls ‘n Bells” With a partner, 3 rounds for cumulative reps of: Partner Kettlebell toss, 2 pood/1.5 pood GHD med ball throw situp, 12 lbs/8 lbs 2 Person Deadlift, 315 lbs/225 lbs
