Your turn, part 2
“The Triple Crown” Part A: Athlete has 8 minutes to establish a 7 rep max Front Squat. Shoulder to Overhead at the end of the 7th rep adds 20/15 lbs
The Mind Game
400 meter Walking Lunge Kristan Clever 8:35, 382 steps, Kim Malz 9:15, Graham Holmberg 10:24, Rebecca Voigt 10:36, 376 steps, Bonnie Weinberger 13:09, Katie Hogan 14:31. Post time and number
Keep Moving
30-25-20-15 and 10 rep rounds of: Burpees Box jumps, 24 inch box Toes to bar Kristan Clever 14:49 (24″ box), Graham Holmberg 15:20 Scaling Option A 25-20-15-10 rep rounds of:
Weekend Warriors
Three rounds for time of: 15 ft Rope Climb, 5 ascents 21 Ring dips 50 Squats Peter Egyed 10:04, Elyse Umeda 13:27 (12ft rope, 7 ascents) Post time to comments.
Your turn
“The Laundromat” For time: 35 Box Jumps (24″/20″) 25 Pull-ups (CTB, regular) 20 Ground to Overheads (95/65) 15 Forward Rolls 20 Ground to Overheads (95/65) 25 Pull-ups (CTB, regular) 35
Meat!
“Nate” – 091027. Scott McGee, 4th Place, Central Coast Clash. Muscle ups wmv Handstand Push ups wmv mov Kettlebell Swings wmv mov ******************************* Our next Box Jump is fast
Who’s Next?
15 rounds for distance of: Sprint 20 seconds Rest 40 seconds Start each round at previous round’s end point. Post distance to comments. We had 8 athletes compete in their
Meat Stick
Three rounds for time of: 30 Wallball shots, 20 pound ball (10.5 foot target) 75 pound Hang Squat snatches, 30 reps (movement initiates with barbell below the knees) Mikko Salo
Honor the Rest Day
There will be OPEN GYM today from 10am to 11am, followed by a CrossFit 101 at 11am. Otherwise enjoy the rest day. Sterling Lenheim. We cannot express how proud
From afar
Weighted Pull-ups 1-1-1-1-1-1-1 reps Dave Lipson 165lbs (BW 215lbs). Post loads and body weight to comments. Compare to 100314. It’s a circus in here! Weighted Pull-up variations wmv mov
