Another Twist
TEAM WOD! Come on in to find out what the newest Saturday Team WOD is. We won’t reveal the actual workout, but you will need 2 partners (Teams
Warm up analysis and other fun stuff
“Annie” 50-40-30-20-10 reps of Double unders Sit ups Chris Spealler 4:34, Laurie Galassi 5:26, In CrossFit and life there are people who give up at the first sign of
Junkyard dog
Complete as many rounds as possible in 15 minutes of: 15 Chest to bar pull-ups 30 second Ring L-sit hold Kevin Montoya 8 Rounds + 12 Pull-ups, Kris Clever 6
Letting go
“Wittman” Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box Jason Khalipa 11:57; Kristan Clever 12:55 (1
Inside the Pathway
For time: 100 Burpee pull ups Ideally the pull up bar is one foot above your reach. As I was coaching the heavy snatch balances today people exhibited similar journeys during
Everybody love everybody (again)
15 minute time limit: Accumulate 3 minutes in a handstand. AMRAP your remaining time with 10 Power Cleans (155/115) 15 Wall Ball shots (20/14) The handstand is ideally freestanding or
Game Time!
For time: 20 inch Box jump, 50 reps Rope climb, 5 ascents 1.5 pood Kettlebell swing, 50 reps 50 sit-ups 40 pound dumbbell Hang power clean, 50 reps 800 meter
Coming back . . .
“Holbrook” Ten rounds, each for time of: 115 pound Thruster, 5 reps 10 Pull-ups 100 meter Sprint Rest 1 minute Josh Everett 0:35-0:46, Kristan Clever 0:41-0:48 (80lbs) Some time
Saturday Team WOD!
In teams of two: 100 Wall ball shots (one athlete at a time) 30 Partner deadlifts 30 Partner muscle ups Surprise partner relay. Ideally you should chose a partner of
Bring it!
Snatch 1-1-1-1-1-1-1 reps Jake Rubash 247lbs, Kristan Clever 155lbs They read our minds. Remember that the snatch is just a jump and land. You are jumping the weight up,
