Month: July 2014
This is the last week of our current 8 week cycle. We will be re-testing Elizabeth and Isabel. Lets see some PRs!!! WOD “Elizabeth” 21-15-9 Cleans 135/95lbs Ring Dips* *No bands on the rings. Must have 5+ strict ring dips to do ring dips in the WOD. Sub with bar dips (can use bands) or …
WOD AMRAP 20 Minutes: 400m 30 Double-Unders 15 Sumo Deadlift High Pulls 75/55lbs Post scores to comments.
3 Person Team WOD 100 Deadlifts 135/95lbs 80 Hang Power Cleans 135/95lbs 60 Push Jerks 135/95lbs EMOM 5 Burpees *WOD starts with burpees. You CAN NOT touch the barbell until your whole team is DONE WITH BURPEES.* Post team and times to comments.
SHOULDER PREHAB 3 Rds NOT for Time: Face Pulls x 10 Wall Slides x 10 Scap Push-Ups x 10 WOD Tabata Russian Kettlebell Swings 53/35lbs Tabata Sit-Ups Tabata Air Squats *You will have 3 different scores for this WOD.* Post scores to comments. The big man is back.
STRENGTH 1RM Snatch – if you have the mobility to squat, do it. Power Snatch if you can’t overhead squat. WOD 20 Reps for Time at 77% of above. MIDLINE Abs of your choice. Post weights to comments. CrossFitter Cassidy Duffield won gold at USAW Senior Nationals.