Day 6Closed Test Your Metal Allentown Competition Competition Video Final Standings crossfit.com
110716 Closed Today for “Test Your Metal” Competition in Allentown, PA Read More »
Day 5WOD 5 rounds for time of:15 kb swings – 24kg/16kg45 double unders (180 singles)15 toes 2 bar cash-out = 30 ohs – 95/65 crossfit.com
Day 4WOD 3 rounds for time of:15 push press – 115/7550 squats50 box jumps – 24"/20"15 ring rows Happy Birthday Kat! crossfit.com
Day 3WOD For time: (20:00 cap)5 rounds of:15 deadlifts – 135/9515 h-r push-ups 400m run 5 rounds of:5 power cleans – 135/95 (power cleans must be controlled to floor for repsto count)5 burpees 400m run crossfit.com
Day 2WOD AMRAP in 10:00 of:10 pull-ups – chest to bar/chin over bar5 squat snatch – 95/65 then…50 wall balls50 double unders(clock runs continuously… score equals rounds/reps + time taken tocomplete 50/50) crossfit.com
Day 1WOD For time:buy-in = 30 burpees 5 rounds of:15 goblet squats – 24kg/16kg15 ring dips cash-out = 50 kb swings – 24kg/16kg crossfit.com
One of the paragraphs from Lisbeth’s “Face the Fin” essay: Anyhow, my point is: Face the f***ing fin. (I love alliteration.) For too long, you have sat in the boat, worrying and waiting . . . and wondering. Wondering what life would be like if you just said, “F** it. Let’s do this.” If you
SUGGESTED WARM-UP & COOL-DOWN POSTED IN THE SHED! Strength for week of 110711deadlift: 5, 5, 5front squat: 5, 5, 5 ShedKickers for week of 110711 SK1_As many reps as possible of:3:00 ohs – 155/105 (racks allowed or ohs only)3:00 power cleans – 155/105 (power cleans must be controlled back to floorfor reps to count)3:00 push
Strength, ShedKickers & CFE for Week of 110711 Read More »
Day 6 WOD For time:20 overhead walking lunges – 45/25 then…3 rounds of:5 burpee box jumps – 24"/20"15 kb swings – 24kg/16kg35 double unders (150 singles) cash-out = 400m sandbag carry + 50 sandbag back squats crossfit.com
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