WOD Feb 8
Weighted Pull Ups 1 x 3, then
Back Squat 1 x 20
Finish off with “Stella”
7 Rounds for time:
7 Chest To Bar Pull Ups
7 Overhead Squat 43/30
Remember we are having a few libations and nibbles to farewell Anthony after the 6pm class.
9/02/10
OHS 4 x 4
Then:
8 rounds for time of:
5 kipping pull-ups
5 clapping push-ups
Rest Day – Feb 7 Body Maintenance
There are a few new toys in the gym, as the Saturday crew found out. We will find all sorts of uses for the tyre, as for the Lacrosse balls, there is a great video here on the CrossFit Journal detailing their use. If you don’t have a Journal subscription you need to get one. [...]
WOD Feb 6
Hero WOD “Josh” For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
WOD Feb 5
Front Squat 4 x 5
Then:
Push Press 4 x 5
Finish with:
4 Rounds for Time:
500 Row
12 DB Push Press
Loading equals 50% of bodyweight
WOD Feb 4
Snatch 1 x 3
Then:
Three rounds for time of:
40kg/95 pound Snatch, 3 reps
40kg/95 pound Overhead squat, 15 reps
Run 400 meters
