Thursday 131010

All-levels WOD/Beginner WOD:
10-8-6-4-2 hang power clean 185/105 alternating with 50-40-30-20-10 sit ups

Competition Team WOD:
Part A1. Front Squat 3×3, rest 60 seconds
Part A2. Push Press 3×3, from the floor, rest 2-3 minutes
Part B. 10 RFT: 4 burpees, 6 kettlebell swings (32/24 kg), 8 wall balls (20/14#)

Cleo squats 400# for 8! from Allison Bojarski on Vimeo.

Do you need (squat) therapy?
Letting beauty speak up itself (video)
How to watch the CrossFit invitational
The ‘healthy obese’ and their healthy fat cells
Happiness is a choice

Here’s what’s on tap for Friday’s classes:

All-levels WOD/Beginner WOD:
For time:
400 meter run
50 push ups
400 meter run
50 pull ups
400 meter run
50 toes to bar
400 meter run
50 pistols

Competition Team WOD:
Part A. Power Snatch TNG with Partner, 12 rounds – 8 reps each, 48 reps total reps completed by each partner, alternate every round
Part B. 12 minute AMRAP with a Partner: 20/15 cal row and 20/15 push ups
If either partner finishes first they may rest while the other partner works.

18 min AMRAP
Run 300m hard, 100m recovery jog


  • Stacey Pearson


  • BenS

    10:14 rx’d. Props to the guy who did this rx’d in 7:28; that was sick

  • AndyK

    9:17 Rx. Joe and Sal both killed it this morning with their sub-8 minute times.