WOD
Thursday 100121
"Gwen"
Clean & jerk, 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use...
Wednesday 100120
Five rounds for time:
Dumbell squat snatches, 10 each hand 40#/25#
Ring push-ups, 20 reps
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Patrick Burke, guest coach tonight at Verve, placed 8th in the 2009...
Tuesday 100119
For time:
Row 1000m50 Kettlebell swings, 24kg/16kg50 Sit-ups
Row 750m40 Kettlebell swings, 24kg/16kg40 Sit-ups
Row 500m30 Kettlebell swings, 24kg/16kg30 Sit-ups
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Rick working the progression of the muscle-up.
"Mechanism...
Monday 100118
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Front squats, 135# (95#)
Handstand push-ups
Post time...
Sunday 100117
3 - 3 - 3 - 3 - 3
Deadlift
Make sure that your first set of three, starts at 70-75% of your 1RM.
Post...
Saturday 100116
As many rounds as possible in 9, 6, and 3 minutes of:
2 Thrusters, 175#(120#)
4 Snatch Grip Dead-lifts, 176#(120#)
8 Wall Balls, 20#(14#)
Use one bar for both...
Friday 100115
Three rounds for time:
12 Muscle-ups
75 Squats
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Monique achieving triple extension before bending her elbows (AKA "Frankenstein").
The Right Tools For the Job By: Mas...
Thursday 100114
21-18-15-12-9-6-3 reps for time of:
Ring push-ups
Overhead lunges, 25# (10#)
Box jumps, 24" (20")
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Jordan from CrossFit by Overload came by for a visit...
Wednesday 100113
Hang squat snatch, 10 x 2 reps @ 75%
Snatch balance, 4 x 3 reps @ 70%
Back squat (high bar), 3 x 4 reps @ 80%
Post...
Tuesday 100112
"Fran"
Three rounds, 21 - 15 - 9 reps, for time of:
Thrusters, 95#/65#
Pull-ups
Last done October 2nd, 2009
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Beautiful momma Leslie building a strong...