For Time:
75 Power Snatches
Beginner’s Class:
Overhead Squat 3-3-3-3-3
Mini “Cindy”
Post Loads and Rounds To Comments
31 Tomorrow
WOD 5.04.08
20-18-16-12 Reps of:
Deadlift
Hang Power Clean
Front Squat
Box Jumps
Set up a 95lb. barbell and a 20" box and storm through for time.
Post time to comments.
DIY GHD
WOD 5.04.08
Check out the Scrap Book for more pics!
WOD 5.03.08
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
You’ve come a long way
Congratulations to Allison and CrossFit on their one year anniversary! I can’t wait to see the kids.
You’re walking proof that hard work and a positive attitude are the keys to success. We’re so proud of everything you’re accomplishing and are looking forward to what’s in store for the next year. Train hard, have fun and COME BACK SOON!
25 pull-ups
145lb. Clean
240b. Deadlift
100lb. Press
135lb. Jerk
210lb. Back Squat
170lb. Front Squat
125lb. OHS
Compare to the Basic Barbell Strength Standards
WOD 4.30.08
20-16-12-8 Reps of:
Walking Lunges 80 lbs.
Sprawl Ball 20lbs.
Overhead Squats 95lbs.
If current mobility doesn’t allow for Overhead Squats, Front Squats at 115 lbs and a shit-ton of dislocates will be rx’d.
Skill work:
Rope Climbs and Variations
Zak wants a closer look at the ceiling