Commitment Gnomes, Part One
Northeast Regional Event 1 Three rounds, 21-15- and 9 reps, for time of: 135 lb Overhead Squat Chest to bar Pull ups Rob Orlando 3:44 (4:00 minutes at the Regional
Reinforcement
Northeast Regional WOD 3 AMRAP in 12 minutes of: 7 Deadlifts (275/185) 7 Handstand Push ups 14 Box Jumps (24″/20″) Eric Magee 257 reps; Heather Bergeron 227 reps Post reps
Not always the same
“Randy” 75 lb Power Snatch, 75 reps Post time to comments. Smidty demonstrates a good finish position for the Power Snatch. Perfect technique for 1 rep max Olympic lifts
Brain. Check.
Four Rounds, each for time: Run 800 meters Rest as needed between efforts. Remember running is a skill! If you have never heard of Pose running, watch these video clips
More Than Meets the Eye
Shoulder Press 5-5-5-5-5 Post loads to comments. From the Archives: Sept 2009 In the article Overhead is Rising from the CF Journal, BIll Starr outlines 6 reasons overhead lifting is
In Your Own Way
The gym is CLOSED today, in observance of Memorial Day. I spent four years in a military program for teenagers. Outside of CrossFit, it was one of those things without which my life would
Chipper Time
“The Seven” Seven rounds for time of: 7 Handstand Push ups 135 lb Thruster, 7 reps 7 Knees to Elbows 245 lb Deadlift, 7 reps 7 Burpees 7 Kettlebell Swings,
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
This for That
“Nutts” For time: 10 Handstand push-ups 15 Deadlifts (250/ 205) 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots (20/ 14) 200 Double-unders Run 400 meters with a
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)
