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UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- new date! -- Saturday, May 15th
Sunday 100321
For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.
Post time to comments.
HAPPY BIRTHDAY, ARTYOM!
Be sure to watch this crossfit.com video on how to do the one-arm squat snatch with a dumbbell:
There is no excuse for rowing sub-optimally
The femivore's dilemma
Ayn Rand + paleo = OEvolve (& Modern Paleo)
David Blaine: How I held my breath for 17 minutes
Scaling options for today's workout, courtesy of the CrossFit BrandX forums:
Big Dawgs:
as Rx’d
women - 30 Pound
The Porch:
For time:
Row 1K
40 pound Dumbbell snatch, 35 reps
Row 750m
40 pound Dumbbell snatch, 25 reps
Row 500m
40 pound Dumbbell snatch, 15 reps
These are one-arm squat snatches, alternating arms.
women - 30 Pound
Pack:
For time:
Row 1K
25-30 pound Dumbbell snatch, 35 reps
Row 750m
25-30 pound Dumbbell snatch, 25 reps
Row 500m
25-30 pound Dumbbell snatch, 15 reps
These are one-arm squat snatches, alternating arms.
Women - 20
Puppies:
For time:
Row 250 M
5-10 pound Dumbbell snatch, 25 reps
Row 250 M
5-10 pound Dumbbell snatch, 20 reps
Row 250 M
5-10 pound Dumbbell snatch, 15 reps
These are one-arm squat snatches, alternating arms.
Yesterday's OPT:
As many rounds in 10 minutes;
Power Clean x 1 - 155#/105#
Front Squat x 2 - 155#/105#
Push Press x 3 - 155#/105#
15 GHD Sit Ups
6 rounds, scaled to 93#
27:17 - row rx'd / 35# dumb bell and 35,25,15 reps - death to one arm snatches
Back Squats: 225x10, 275x5, 295x5, 295x5
Bench Press: 3x5 @ 225
Deadlift: 225x5, 315x5, 405x3
Made up yesterday's WOD
Did it in 28:12
First time I've been able to do 10 double unders in a row too.
50 double unders
21 thrusters (22 lbs)
18 kettle bells (8 lbs)
800K run
18 kettle bells (8 lbs)
21 thrusters (22 lbs)
50 double unders
Also practiced my pull ups. Did 10 on the tiny red band, 2 on the placebo band. Both before and after my workout. Attempted an unassisted one, still couldn't get there...but I will
500/400/300 rows - 25/20/15 db snatch @ 45# : 9:44 ....check out this damn weather!!!
Forgot to post yesterday's WOD:
13:50 Rx'd
vey excited to be good at double unders; still sour about sucking at running.