Congratulations to Shelby M. for joining the 100+ club for Clean & Jerks. Consistent practice at submaximal weights is key for improving your olympic lifts.
Workout of the Day
“Annie” (CrossFit Benchmark) Video Link – [wmv][mov] »
50-40-30-20-10
Double-Unders
Situps
…afterwards
Back Squat x 20
{ 7 comments }
Here are two awesome videos on the kipping pullup from Robb Wolf, one of our favorite CrossFit authors. Robb publishes an excellent blog jam packed with excellent nutrition advice at RobbWolf.com.
Workout of the Day:
Three sets of:
Jumping Squats x 15 reps
(use a weight around 20-30% of you max back squat)
Rest 1 minute
Handstand Hold
(shoot for 60 to 90 seconds – use multiple attempts if necessary)
Rest 1 minute
and then,
Three rounds for time of:
200M Run
15 Box Jumps - 24″
50 Anchored Sit-Ups
{ 0 comments }
Pam practicing her Pistols. Looking good - keep up the good work!
Yesterday Pam made a great comment about all of us being a team. I am so proud of everyone here being so welcoming to our new members and allowing our team to grow. Your positive and helpful attitude towards new athletes speaks volumes about your character.
Thank you for all of your strength & support this year.
Strength:
Clean & Jerk – max
Workout of the Day:
7 Rounds for time…
200M Run
8 Kettlebell Swings
8 Pushups
8 Box Jumps – 32″
8 Lunges
{ 0 comments }
