Tuesday, September 13, 2011

WEDNESDAY 110914

Strength/Skill

High Hang Squat Cleans - Light weight - Work on speed getting under the bar - 15 Min

WOD

Short Sprint - Opposite end of Parking Lot
15 Dumbell Squat Clean Thrusters - 50/30
Short Sprint
12 Dumbell Squat Clean Thrusters - 50/30
Short Sprint
 9 Dumbell Squat Clean Thrusters - 50/30
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4 comments:

  1. ~Stephanie~14/9/11 15:36

    7:50 20#, 65# on squat cleans

    ReplyDelete
  2. Matt14/9/11 19:10

    In Seattle today, thought you might be interested to hear what the wod was like up here:

    Warmup
    2 rounds
    10 ghd situps, 15 leg raises, 20 light kbs
    10 leg swings, Hip mobility stretch
    10 tea cup (each arm)

    Strength/skill
    3 rounds
    10 strict chin-ups
    10 ring dips
    10 OHS (45#)

    WOD = 9 rounds of 5 power snatch (95#), 5 pullups, 5 burpees
    13:27

    ReplyDelete
  3. Jen A.14/9/11 20:58

    WOD time: 6:17 using 20#.

    ReplyDelete
  4. Spencer Brasher14/9/11 21:02

    Hey guys,
    Nate told me to let you know hes doing great. Hes getting out of shape at basic and hes changing alot. He said hes a lot more disciplined and driven. He got the 4th best score on the pst test, so crossfit definitely helped get him in superb shape. If anyone wants me to say anything in the letter I send back, comment in response

    ReplyDelete

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