Skill: Burgener Warm-up [wmv][mov]

WOD

AMRAP 20min of:

5 HSPU

10 SDHP (m:135 f:95)
200m run

Post rounds to comments.


Handstand Push-up Variations [wmv]

If anyone has pictures, please send them to me or bring it on a zip drive and I'll download them all on one slide show.

Comment (8)

ATTENTION:  CLASSES ARE CANCELLED TODAY DUE TO THE CROSSFIT COMPETITION.



Everyone come out and join our members for a great day of competition.  We have a lot of members competiting this year and everyone would love the support.  Pay no attention to the date on the photo, it was the only good picture I could find:) It will start at 8am and will last all day.  Click here for directions and information.

Comment (5)

Skill: Kipping Pullup

WOD

10 rounds of:

12 pull-ups

12 Burpees

For Time:

 

Comment (19)

Skill:  Pull-overs

WOD

Snatch Balance 3-3-3-3-3

Post loads to comments:

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Comment (17)

Skill:
Overhead Squatting Safely [wmv][mov]
Overhead Squat [wmv]


WOD

"Nancy"

5 rounds of:

400m Run
15 Overhead Squats (m:95 f:65)

For time:

Post results to comments.

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So here is a video of a guy doing "Nancy".  Like all videos, lets go through it and find what you like and what you think is wrong.  there should be some things that stick out to you right away.

Comment (18)

Skill:  Overhead Squat (PVC against the wall)

WOD

50 Ring Dips
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats
50 Dumbell Push Press (m:35 f:20)

For time:

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For our members competing in this weekends competition, here is a video Kelsy sent to me going over the Kettlebell Snatch.  The KB Snatch just might be one of the workouts you'll see.  So practice up.

Comment (17)

Skill: Hang Snatch [wmv][mov]

WOD

21-15-9

Hanging Squat Snatch (m:75 f:45)

Toes to Bar

For time:

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Coach Jon doing "Grace".

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Team WOD

Teams of 3 will do:

5 min of Medball Sit-ups
5 min of Pull-ups
5 min of Jumping Back Squats (45lb)
5 min of Burpees
5 min of Double Unders

Team with the most reps wins.  Medball sit-ups will be done with two members of the team switching out, and everyone will do burpees.

Comment (7)

Skill: Bergener Warm-up

WOD

4 rounds of:

800m run
-rest 3min-
Repeat.

:Bring a watch if you have one to keep track of your splits.  Coaches will write down the time you come in and let you know when to go.

So check out David and I's "Grace" workout.  Use this as an opportunity to pick this apart and see what we could improve on and what tricks you think we can do to make our time faster.  I'm a firm believer in video reviews and a great way to prove your WOD times.  Check it out!

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Comment (5)

Skill: Clean and Jerk

WOD

"Power Grace"

30 Power Clean and Jerks (m:135 f:95)

For time:

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: This is fast, but there are quite of few range of motion issues here.  Pretty badass though.

Comment (7)