1) The CrossFit Games started yesterday *Masters events). Individual and Team events begin this morning with a workout on the beach in LA. If you want to follow the best CrossFit athletes in the world, you can go to http://games.crossfit.com/ to watch the live stream. Also, at night the events will be televised on […]
20 Min Rope climb work.
Competitors add 3 rope climbs after HSPU
Deadlift 5×3 @ 70%
10 sledge strikes
20 sledge strikes
30 sledge strikes
40 sledge strikes
50 sledge strikes
Compare time to November 29, 2013.
Front Squat 5×5 @ 65%
The WOD for Saturday is “Helen”
Here’s a link to a video James “OPT” Fitzgerald doing this WOD in under 7 minutes. If you don’t recognize his name, he was the winner of the first CrossFit Games back in 2007. At the time of recording this video (January 2007), this was […]
Friday, July 18, 2014.
Press 5×3 @ 70%
Then we are re-testing our 50 Calorie sprints! Yes, these are sprints – you are trying to get the work done as quickly as possible
4 x Row 50 Calories
rest 2 min between
Compare times to Jan 17, 2014
No? I didn’t think so. Well, the good news is I won’t expect any of you to run the 5k in 13:21.
Wednesday, July 16. For time, Run 5K
Down pipestem then head North (Right)
Right on Radford; Left on Gateshead
Right on Old Mill; Right on Falkstone
Left on Gateshead (turns into Forest)
Right on Richmond Highway
Back down Pipestem […]
Snatch 6×2 @ 70%
15 Min AMRAP:
7 Snatch @ 95/63
10 Toes to Bar
15 KBS 70/53
Instead of that, let’s just work on our Cleans, shall we?
Monday, July 14:
Warm up the Clean. After 8 minutes of warm-up work, 6 working sets of 2 reps (reset each rep – NOT “touch & go”), increase weight on each working set. 90 seconds rest between working sets.
For Time: 10, 9, 8, 7, 6, […]
1) Due to so many of the coaches being out of town this week, the Wednesday 0900 WOD is canceled. Sorry about that, everyone.
2) We will have a special guest Coach from Outlaw CrossFit, Eric Force, who will be coaching the 1600/1700/1800/1900 WODs on Tuesday.
3) Sean will be competing with Team USA at the […]
Sometimes one move isn’t enough, so we combine a couple of them and give it a new name. This one is called the “Cluster” – AKA, squat clean to Thruster. Here is a link to a video of Russian weightlifter, Dmitry Klokov, doing it with 190 kg (419#):
20 Minutes to establish 1 RM […]