Sunday Sermon
Four rounds for time: 7 Muscle- ups 225 pound Deadlift, 15 reps Walking Lunge, 30 steps Austin Malleolo 7:03, Leah Polaski 14:33 Post time to comments. Kareem, thigh-master.
Transfer
Shoulder Press 3-3-3-3-3-3-3 During the few months I was rehabbing, I used the slow lifts (Deadlift, Back Squat, Shoulder Press) and some key gymnastic fundamentals (hollow position, tight
Tiger Blood!!
Five rounds for time of: 135 pound Back squat, 20 reps Handstand walk 20 yards Connor Martin 12:02, Kim Malz 12:49 (95lbs) Post time to comments. Ok, so it’s
Commit!
Every minute on the minute, for 20 minutes: 1 Squat Clean 7 Burpees If you are unable to maintain the minute interval, AMRAP the remaining time. Post loads, minutes, and
Watch and Learn
Three rounds for time of: Run 400 meters 75 pound Squat snatch, 15 reps 9 Handstand push-ups Kevin Montoya 8:34, Dave Lipson 9:14, Camille Leblanc-Bazinet 9:16 (55lbs) From the video
The Long Haul
“McCluskey” Three rounds of: 9 Muscle-ups 15 Burpee pull-ups 21 Pull-ups Run 800 meters If you’ve got a twenty pound vest or body armor, wear it. Kevin Montoya 26:28 (20lb
Knowing is half the battle!
UPCOMING EVENTS! CrossFit Thousand Oaks is visiting this Saturday at 10am for a WOD, followed by beach volleyball at 1pm! Grab lunch and meet us there. Park somewhere near this
Ageless.
As many rounds as possible in 20 minutes of: 4 Deadlifts (135/95) 3 Hang power cleans 2 Front squats 1 Shoulder-to-overhead Your score is the total number of reps, each
Technique
21-15-9 reps of: 95 pound Sumo deadlift high pull 95 pound Overhead Squat Dave Lipson 2:36, Kristan Clever 2:48 (65lbs) Most of you know my back and shoulder are
Back up!
Back squat 3-3-3-3-3 reps Rob Orlando 405-425-445-465-485(2x) Candice Ruiz 185-205-215-225-235 Post loads to comments. Years ago I was an avid yoga goer. At the end of class, the instructor
