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30 Muscle-ups for time
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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Dave and Brandon will be at the gym at 2:00 if you want to join us for this WOD.
Stephanie and Peter doing a "Running Cindy"
Hang power clean 1-1-1-1-1-1-1 reps
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Hang Power Clean... [wmv] [mov]
Sean and Eric blitzing through a workout of all dumbell cleans/jerks and snatches.
*Also our very own Breck Berry is competing in the 1st Annual CrossFit Games at HQ this weekend; and Dave Brice is competing in a local grappeling tournament also this weekend--Wish em both luck.
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
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Prepare yourselves.....this WOD is Not for the faint of heart!
Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups
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Front Squat 1-1-1-1-1-1-1 reps
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Dave and I made it through the Olympic Lifting Cert in Vista, Ca. It was an intense two days of learning the proper mechanics of the Olympic Lifts, and the "aggressive, ferocious intensity" required to be successful with heavy loads.
Rest Day
Coach B told Dave that he could be a "helluva snacther" and tried to recruit Dave to move to Vista and be part of his lifting team (no kidding).
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
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We are on the beach in San Diego, getting ready for the Olympic Lifting Cert in Vista, Ca this weekend.
Complete as many rounds as you can in twenty minutes of:
5 Box Jumps
10 L-Pullups
15 Knees-to-Elbows
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"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
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In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
