110713 Day 3
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
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110711 Day 1
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
Heart & Soul
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
Strength, ShedKickers & CFE for Week of 110711
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
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110708 Day 5
Day 5WOD For time: 12-9-6-3-6-9-12hang cleans – 115/75thrusters – 115/75 cash-out = 60 abmat sit-ups crossfit.com
110707 RedShed Rest Day
Life Is Heavier Than Any Bar…(courtesy of Practice CrossFit) We deadlift so if a toddler falls in street we can pick them up before a car scrapes them off. We snatch so that when the flood comes we can toss sandbags high enough to build a wall to save our home. We pull-up so
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110706 Day 3
Day 3WOD "Cindy" & "Randy" sitting in a tree… W-O-D-D-I-N-G!10:00 AMRAP of:5 pull-ups10 push-ups15 squats immediately followed by:75 power snatches for time – 75/45 Hell Yeah! crossfit.com
110705 Day 2
Day 2WOD AKA "Much Tougher Than the Independence Day Chipper"5 rounds for time of (20 minute cap):200m sandbag carry12 clean to overhead – 115/7521 wall balls crossfit.com
110704 Day 1
Day 1 (July 4th, 7:30am – 12pm, last WOD at noon)WOD Proud to Be an American… Download 005 Independence Day Chipper (30 minute cap)For time:30 ohs – 95/65, (115/75)30 t2b30 ground 2 overhead – 95/65, (115/75)30 box jumps – 24"/20", (30"/24")30 kb swings – 24kg/16/kg, (32kg/24kg)30 burpees30 double unders (120 singles) ((please, no
