Ninja Skills
“Arnie” With a single kettlebell or Dumbell (70/ 55): 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings
Blame Canada!
British Columbia Sectionals, Event 4 “Ride the Lightning” 5 rounds for time of 200 meter Medicine Ball run (20/14) Ring dips, 9/4 12 Pull ups 15 Wall Ball shots (20/14)
Evidence Based Fitness
Queensland Australia Sectional WOD 2 10 minutes max reps, consisting of the following stations: 4 minutes – Thruster 50/35 kg 3 minutes – Kettlebell Swing 24/16 kg 2 minutes –
Create Your Own
“J.T.” 21-15-9 reps of Handstand Push ups Ring dips Push ups Annie Sakamoto 9:49 wmv mov Can you tell who’s done Fran and who’s about to? Create Your Own
The End of the Beginning
“Fran” 21-15-9 reps of 95 lb Thrusters Pull-ups Post times to comments Congratulations to all who undertook and endured the 30 day Paleo Challenge! It is a rare person indeed
Would you?
“Annie” 50-40-30-20 and 10 rep rounds of: Double unders Sit ups Post time to comments Tight core, light bounces on the balls of the feet, and quick wrists are hallmarks
Sinner
British Columbia Sectional Event 2: “Pride, Lust, and Envy” As many rounds and reps as possible in 5 minutes of: 7 Box Jumps (24″/20″) 7 Burpees 7 Kettlebell Swings (24/16
Holy Sh…
“Eva” Five rounds for time of: Run 800 meters 2 pood kettlebell swing, 30 reps 30 Pull ups Post time to comments All Paradiso CrossFitters! Doing this workout Rx’d takes
Get Ready…
“San Francisco Crippler” Bodyweight Back Squat, 30 reps Row 1000 meters Post time to comments “There is simply no other exercise, and certainly no machine, that produces the level of
Regionals!!
Coach’s Choice Today you enter PCF at the complete and utter mercy of your instructor. Will it be Eva? One full hour of Snatch practice? Handstand Work? AMRAP beer guzzling? Sprint repeats?
