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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 [...] Gymnast Kurt Thomas showing what’s possible with the “L-sit” (technically, this is a V-sit). Thanks to Lynnwood CrossFit for the image, and the sentiment: “quit whining about your L-sit!” Strength/Skill Work Skin-the-cats 5×5, L or Tuck sit: How many sets does it take for you to complete three minutes? WOD 7 Rounds of: 15 Sumo deadlift high-pulls [...] Shanna with 145lbs clean & jerk for 7th in that event and 2nd place overall at the NC/SC Sectional this past weekend. Strength/Skill Work: Hang Squat Clean WOD 200m run 10 shoulder press @ 65% 1RM not to exceed 95/65 200m run 20 push-press 200m run 30 push-jerks 200m run For time. Last completed on [...] Katie pulling her way toward a 5th place finish in the first two events and earning a regional qualifying spot at this past weekend's NC/SC sectional! Strength/Skill Work: Push Jerk WOD In 3 minutes complete the following: 400m run Immediately followed by max rep clean and jerks 1 minute rest. Repeat for 3 total rounds. For the clean and jerk use 75% of [...] Strength/Skill Work: Back squat WOD 21-18-15-12-9-6-3 3-6-9-12-15-18-21 Kettlebell swings Box Jumps For Time (To clarify, top row of numbers refers to KBS, bottom list to box jumps. Alternate b/w the two exercises starting with 21 KBS/3 Bx Jmps and ending with 3 KBS and 21 [...] |
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