Fight for your Right
Back Squat 3-3-3-3-3 reps For those that have a current 3 rep max, you will choose a weight and attempt to maintain through all 5 sets. For those that do
Pure work.
“Small” Three rounds for time of: Row 1000 meters 50 Burpees 50 Box jumps, 24″ box Run 800 meters Kristan Clever 39:31, Katie Hogan 51:29 Post time to comments.
Check it out…
TEAM WOD! Come in and find out what it is. Rocko.
Nemesis, Part 2
For time: 225 pound Deadlift, 21 reps 50 Squats 135 pound Push press, 21 reps 225 pound Deadlift, 15 reps 50 Squats 135 pound Push press, 15 reps 225 pound
Nerding out
Complete as many rounds as possible in 15 minutes of: 15 foot rope climb, one ascent 10 Ring dips 20 Wall ball shots, 20 lb ball Two times for Santa
Nemesis, Part 1
Push Jerk 2-2-2-2-2-2-2-2-2-2 reps We are going to work these sets with 60 second breaks. Find a weight at about 90% of your 2 rep max and try to maintain
Rest day.
Three rounds for time: 21 Power cleans (155/105#) Run 800 meters Post time to comments. Perfect resting postion, Zebedee!!! Came across this new site called linksasrxd. Kind of like
Mechanics.
Snatch balance 1-1-1-1-1-1-1 Allison Bishop 133-138-153-158-163-168-173lbs. Watch Video wmv/mov Or check out our video on the snatch balance in the video library! Good times! Thanks to everyone that braved the
Part 2
Regional Workout 6 For time: Row 20 calories 30 Burpees 45 pound Two-arm dumbbell ground-to-overhead, 40 reps 50 Toes to bar 100 foot Walking lunge with 45lb plate held overhead
Play and Learn
2011 CrossFit Games Regional Workout 4 For time: 100 Pull-ups 100 Kettlebell swings, 24 kg 100 Double unders 95 lb Overhead Squat, 100 reps Paleo plus dairy . . .
