Thursday 131017

All-levels WOD/Beginner WOD:
A. Push Press 3-3-3-3-3
B. 5 rounds: 30 kettlebell swings 24/16, 30 sit ups

Competition Team WOD:
Part A1. Front Squat 3×3, rest 60 seconds
Part A2. 4×3 Weighted Pull ups (Mixed Grip), rest 2-3 minutes
Part B. 10×200 meter sprints with 200 meter walk between each set

(Photo credit: Alex Robleto)

Lifeline to independence
Treat, trick
Wise words on CrossFit for the rest of us
Environmental changes drive your habits
Grateful for everything, entitled to nothing

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

All-levels WOD/Beginner WOD:
Thruster 95/65 lbs
21-15-9 reps, for time

Competition Team WOD:
Part A. Perform 15-25 skin the cats for quality – not for time.
Part B. Power Snatch TNG with Partner 12 rounds x 3 reps (36 reps total completed by each person)
Part C. Tabata L-sit (Score is total seconds accumulated in L-sit)

3x 800 m sprint
full recovery in between


  • Jim S

    Feels great to be cautiously going overhead again.
    Warm up with 1mile run. 7:16
    A: 115,125,125,125,120
    B: 16:12 Is there some kind of prize finishing last, but finishing?

  • Rob

    Can anyone mention the warm up? Not going to be able to make it in tonight and want to get the wod in later.

    • 3 rounds, 30 seconds each: jumping jack, lunge, mountain climber, superman

      3 rounds: 10 dips, 10 kipping swing, 15 jump squats

      • Rob