Thursday Aug.28, 2014

Skill/Strength
18 min
Find a 2 rm full snatch
(drop in between reps)
Wod: 12 min Amrap
Buy in: 30 hand release push-ups
3, 6, 9, 12…
Box jump 24/20
Kb shoulder to ovhd 53/35
(One arm only. Athlete may use any combo to achieve the rep scheme)

Wednesday Aug.27, 2014

Warm up Sumo Dead
38 min Running clock
10 min emom: 1 sumo dead
@ 10 min: run 800m+200m backward
@20 min:
18 min amrap
6 see the lights w plate 45/35
12 step back lunges w plate 45/35
18 plate ground to ovhd 45/35

Tuesday Aug.26, 2014

Skill:
10 min EMOM
1 round of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats

remaining time complete max box jumps. Score is best round + worst

Wod:
60 cal row
50 ovhd squats 95/65
40 pull-ups

Monday Aug.25,2014

Skill/Strength
Power clean 1-1-1-1-1

Wod:
Partner DT
10 rounds for time of:
12 reps deadlifts 155/105
9 Hang power clean 155/105
6 Push jerk 155/105
Partners will rotate at the top of each minute.

IRONMILE Strong at CFWS Competition

Saturday, August 23, with Crossfit West Sac as the host, Ironmile athletes : Leo, Remar, Phill, Alicia, Emily & Shelby stepped up and represented what it takes to push yourself past 100% and truly be IRONMILESTRONG