SKILL Pistols – accumulate 15-25 reps per side. If you have pistols, add weight in the form of a KB, DB or Barbell. WOD EMOM Capped at 20 Minutes: Even: 7 HSPUs, scale up if you need to by adding a deficit. Odd: 14 Kettlebell Swings 53/35lbs *This is a wod based on adding volume …
TESTING DAY! CrossFit Total 3 attempts at: 1RM Back Squat 1RM Strict Press 1RM Deadlift *Test your strict pull-ups at some point. 2 attempts at the most!* Post scores to comments.
WARM-UP Coaches Choice SKILL Rowing – most of us are very inefficient rowers and most of us hate rowing. Coincidence? I think not. Watch the video below! WOD 3 x 1000m Row, rest as needed. Post scores to comments.
WARM-UP Coaches Choice AMRAP 18 Minutes: As a Two Person Team: Power Snatch x 5 (Perf: 155/105, Fit: 115/75) Farmers Carry 40ft (45/35) *One person completes a whole round before the other person can go. Scale as you need to.* Post scores to comments.
SOAR Class Wars 2014 is on for Saturday, December 20th at 10am. You can find out the details and register at: https://crossfit-soar.theboxhq.com/events/soar-class-wars-2014. Warm-Up 2 Rounds: 15 Band Pull-Aparts 10 Barbell Thrusters 5 Leg Raises/Strict Toes to Bar Mobility Coaches Choice Strength 15 Minutes to a 3RM Push Press. If you are on the Level 1 Pull-Up Progression, you …
Warm-Up 3 Rounds: 10 Kettlebell Swings 10 Push-Ups 10 Goblet Squats *Mobility by Coach.* SKILL/STRENTH 20 Minutes to: Heavy Clean (squat), once you miss you are done. This is to prep for next weeks 1RM. Pull-Up Progression – Level 1 is on Day 2 or 3, everyone else is on Day 4. WOD 30-20-10 Deadlifts …