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Strength/Skill Work: Overhead squat WOD 5 rounds of: 30 seconds of max rep power cleans (70% of power clean 1RM not to exceed 135/95lbs) 30 seconds of max rep box jumps (24″/20″) 1 minute rest Record your reps during the 1 minute rest and post total power cleans, total box jumps as well as load and height [...] Strength/Skill Work Weighted Ring Dips 3-3-3-3-1-1-1 Partner WOD One partner runs a 200m sandbag run (50lbs/25lbs) While the other partner completes as many Power Clean and Jerks as possible. (80% of max C&J not to exceed 155/105lbs) When the other partner returns switch tasks. Complete 4 total rounds. Post loads and total reps to comments. Also, it is not necessary to use [...] "Where's Lloyd?" Please remember to wear Red on Fridays for Project Red Shirt! WOD: With a continuously running clock, each round starts at the 5 minute mark: Round 1: 30 Wall Ball Shots (OR 30 Kettlebell swings) followed by 400m Run. Round 2: 30 Kettlebell swings (OR 30 Wall Ball Shots) followed by 400m Run. Round 3: Same as Round [...] Strength/Skill Work: Single support hang power clean WOD 3 Rounds of: 40 seconds max rep pull-ups 20 seconds rest 40 seconds max rep ball slams 20 seconds rest 40 seconds max rep double arm kettlebell thrusters (45/35lbs) 20 seconds rest 40 seconds max rep ball slams (14/10lbs) 20 seconds rest 1 minute rest Post total reps and modifications to comments. Please remember to wear Red on Fridays for Project [...] Kelly pressing high to fully open her shoulders. Strength/Skill Work: Push-press WOD AMRAP in 15 minutes of: 30 double unders 20 deadlifts 10 front squats Use ~50% of max front squat not to exceed 135/95lbs. The same bar is used for both the deadlifts and the front squats. If and only if you are unable to do double unders sub 90 [...] Anne locking out a 35lbs KB snatch at the NC/SC sectionals. Strength/Skill Work: Hang Squat Snatch 5-5-5-5-5 WOD 5 Rounds of: 20 single arm kettlebell snatches (53/35lbs) 10 burpee box hurdles (Max height of 20″ box) For time. Please note those that are unable to perform 20 regular burpees in 1 minute (1 burpee every 3 seconds) are encouraged to scale the burpee [...] Make sure those hands don't rip Jamie! WOD 21-15-9 Thrusters (Use 70% of thruster or push-press 5RM not to exceed 95/65lbs) Pull-ups For time. 5 minutes to rest 4x200m build-ups with 200m walk back recovery Build-up meaning work into a pace you are comfortable with. Run, do not jog, and run progressively faster if you are feeling up to it. The most important [...] In my years of coaching I’ve encountered many personalities, paradigms, and belief systems. I consider myself an open, honest person; one who works to comprehend and accept many view points. The only attitude that I despise is one that uses others’ success as their failure. This selfish attitude looks at the accomplishment of others as a fault in [...] Today Corey and David are running the ship as our other three coaches are in Charlotte learning better ways to mold and torture y’all. Wish them good luck at their Level 1 CrossFit Certification. Strength/Skill: 1 rep max Clean and Jerk WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, [...] Congrats to Heather who had the greatest Day 1-Day 12 On Ramp improvement yet! 21:00 down to 7:56! See other results in today's comments. Don’t forget RED SHIRT Friday is TODAY! Strength/Skill Work: Box Jumps 3-3-3-3-3-3-3 Work to add height each set for as many as you are comfortable. WOD 21-15-9 Deadlifts (Use ~70% of DL 5RM [...] |
 
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