For Time
21-15-9 Reps of
Ring Dips
Air Squats
Toe-Touch AbMat Sit Ups
A quick ditty requiring some skill, wind, and flexibility. Don't forget the 5 Min post WOD DEEP squat. Pulled that one from www.mobilitywod.com.
"Grace"
For Time
30 Clean & Jerks
One day late for the new leaderboards going up. DARN!!! Guess you have to do it again to get up there
For Time
Team WOD
Row 250m Each
100 Kettlebell Swings
Row 500m Each
100 Box Jumps
Row 250m Each
100 Hands Off Push Ups
"Fight Gone Bad"
Another installment of this WOD before we go to CrossFit East Sac and participate in FGB5 on Sept 25 2010.
Videos to come
For Max Reps
10 Minute Cap
Run 800m
Then
Max Reps Deadlifts @ 60-65% Max in remaining time
10 Minute AMRAP of
3 Handstand Push Ups
6 Kettlebell Swings
9 Flat Sit Ups
I posted some videos on YouTube, I'll try to get them up here for future veiwing.
Don't forget, FGB 5 "Prep" will be Friday night @ 6-7pm.
It's not too much or very pretty at that, kinda threw it together late 2 nights ago
For Time
5 Rounds of
10 Tire Flips
10 Tire Jumps
This is a redo from a long time ago, let's see what happens.
Awesome effort yesterday on Fran. There will be a video, it's already made, just need to load it to youtube or facebook since I still haven't figured out how to add it to the website. Anyone computer savvy?
Stop freaking out ladies of CrossFit 916.
Wall Ball heights will be as follows
Rx'd = 9 ft. @ 14#
Scaled A = 9 ft. @ 8#
Scaled B = 8 ft. @ 4# or 6#
"FRAN"
21-15-9
Thrusters 95/65
Pull Ups
HERE WE GO! Who has a case of the Mondays? I know I do, so what better way to shake the weekend off and start a new, fresh week with a visit from one of the "girls".
I out a video together but it encoded too slowly last night, I will finish it tonight
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