Tuesday 130806

All-levels WOD/Beginner WOD:
21-15-9 front squat 135/95, pull up

Competition Team WOD:
Part A. 5 sets of Barski Snatch (3 consecutive high hang snatches at 50%,55%,60%,65%,65% of max snatch)
Part B. 6×4 Back Squats

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(Photo credit: Alex Robleto)

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

All-levels WOD/Beginner WOD:
3 rounds: 2 minute AMRAP each: Power snatch 135/75, box jump 24/20, hand release push up, reverse overhead lunge 45/25; rest 2 minutes between rounds

Competition Team WOD:
REST DAY.

CFE WOD:
3x
200 m run
50 lunges
50 situps
25 pushups
25 kb swings
10 burpees

Responses

  • Brad Hoover

    6:42 at 115#. Definitely a solid mental aspect during the front squats – don’t drop that bar!

    CrossFit Games – The Musical – a must watch – http://www.youtube.com/watch?v=pLsKeBcVnLk

  • Phoenix

    Is it just me or have the WODs become signifigantly more challenging of late? I love it, even though I am the last place champion.

    • michael saterman

      Is tomorrow’s workout 8 min on, 2 min off…for 24 min of work?

      • AndyK

        Looks like 24 minutes!

    • It’s not just you. We’re slowly evolving the programming based on feedback from members and coaches. Incremental improvement!

      • Phoenix

        Thats good to know! I was wondering why I felt like I was not improving. Hopefully I will start getting better at this soon!

  • Anthony

    9:03rx-not a very good showing today—I struggled the whole way.

  • AndyK

    4:17 Rx – Great WOD today and great energy at 26th street – even at 5:45 in the morning. Agree with Brad it was a big mental game to not drop that bar. Tomorrow’s AMRAP looks like another tough one!

    • Anthony

      Andy—-that was f***ing impressive! Amazing work……

  • Nicki Osborn

    7:26 53# & blue band for the sets of 21 & 15, last 9 without a band thanks to being pushed by Coach Brian

  • Jim S

    A: 1RM Clean 185lbs (failed an attempt at 195)
    B: 7:36 105lbs

  • Albert Insogna

    4:55 at 95#

  • Zephan

    6:14 @ 115#

  • ben

    5:32 @ 115#..