Overhead Squat, 3 x 8

Sport Strength:

1a) 4 x 4 OHS 70% 1RM 

1b) 10 GHD Sit Ups


Muscle Ups
Squat Snatch (135/95)

Daily Challenge:

Russian Med Ball Twist, 3 x 50


Downward Dog, Biceps on post

Get Your Results Posted to Comments!

4 comments (Add your own)

1. Ryan wrote:
What an amazing turnout today. The 5:45 class was packed. (Apparently word's getting out about it's sheer awesomeness...)

So, for those who were in attendance yesterday, no doubt, like myself, your shoulders were SORE.

Strength: OHS 3x8 #55, 65, 75

WOD: 9:35 Snatch #65, Bar MU - All 21

I did finish this one quickly. Reason being, since I did my first bar MU ever on Monday, I wanted to focus on those most, so I went slightly lighter on the snatch. I found a good rhythm with the MU and was knocking them out in sets of 4.Taking Katy's advice was the smartest plan; "Pick one thing in the WOD and aggressively attack it. If you need to lighten up elsewhere to do that, then do. That's how you're supposed to approach a WOD." Great advice coach. Thanks.

Wed, June 12, 2013 @ 9:06 AM

2. Grady wrote:
So a couple of weeks go by and I’m feeling pretty good about my Crossfit progress, nothing to write home about but a few PRs here and there. Then today happens and reminds me that for every one thing I may feel okay at there are a thousand other things I’m bad at in a thousand way. Thanks for the kick in the man parts this morning Crossfit, see you tomorrow.

Wed, June 12, 2013 @ 3:38 PM

3. Rob Ford wrote:
After 5 weeks off it felt great to get back in today and do work!

SS: worked up to 145 x 4
And did sets of V-ups

WOD: 7:42
Doing bar muscle ups and 115# squat snatch

Wed, June 12, 2013 @ 9:17 PM

4. Ginny wrote:
Amanda as Rx'd
7:32 (PR)

Super fun 6:30 class today!

Thu, June 13, 2013 @ 7:13 AM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.