09252013

I am still in Boston… But I’ve thought of something special for you!

Skill:
7 min Double Under Practice
-for those of you that have DU pretty locked in, partner up and go back and forth getting as high as you can as a team on this:
10, 20, 30, 40…. 70… 100+
Reps must be unbroken and each partner does every set, just resting while the other goes.
This can be scaled to:
5, 10, 15….. 35.

Wod:
100 abmat sit-ups
80 burpees
60 kb snatch 53/35
40 hr push-ups
200m kb carry 53/35

Many of you don’t know this, but before the Reebok Nano, the Converse All Star was the preferred CrossFit shoe. We went to Converse HQ and saw the first ever “Chuck.”

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09242013

Skill:
15 minutes to find 3 rm Front squat

Wod:
Buy in: Run 400 m
12, 11, 10, 9, 8, 7…. 1
Deadlift 185/115
Pull-up
Cash out: Run 400 m

09192013

Wod:
RX WOD:
50 wallballs 20/14
50 kb swings 53/35
*Rest 5 min
If all work is completed in 5 minutes or less athlete performs another round after the 5 minute rest. Athlete will continue as long as they can maintain a 5 minute or less pace… Athlete may do up to 5 rounds. 50 minute cap.

Scaled:
5 min on
5 min off
For 50 minutes of:
50 wall balls
50 swings 53/35

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09102013

Skill: 20 mins.
back squat 2 pause squats + 2 regular squats

WOD: 3 rounds
Run 400
10 deadlifts 185/115
20 hang cleans 185/115
5 shoulder to over head 185/115

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09062014

Skill: Floor press
5 min warm up
10 min EMOM
3 reps every minute

Partner WOD:
TBA

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