Wednesday, April 1, 2015

sophiscated-cat

150401:

1000 Burpees, for time.

-or-

On the Minute x 10: Strict Press 2 push press 2 push jerk 2

-then-

Cashout
3 rounds:
1:00 Strict Press (95#/65#)
1:00 Strict Pull-Ups
1:00 Double-Unders
1:00 Rest

630 Yoga with Bee

Tuesday, March 31, 2015

What determination looks like.

What determination looks like.

150331:

“Trix”
20 – 16 – 12 – 8
Power Snatch (95/65)
Burpees
Thruster (95#/65#)
Toes to Bar

-then-

50 barbell or heavy DB side bends (L+R=1)


630 Skills: Clean and Jerk…focus on split footwork and drills

Monday, March 30, 2015

3.30

150330:

10 minutes to find todays heavy single Front squat

-then-

EMOM 8: high hang, hang, full squat clean, jerk

-then-

3 rounds:
15 Deadlifts (225#/155#)
30 Push ups
60 Double unders

Sunday, March 29, 2015

3.29

150329:

“Goat Day”
On the Minute x 20:
Odd Minutes – Goat #1
Even Minutes – Goat #2
NOTE: “Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats, Pull-Ups.

Legacy WOD

View Legacy WOD